Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.27% 37kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	NA	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	21% 27g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.78% 1.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.68% 2.66g	0.7% 0.51g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.3g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.77% 7.1μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	9.76% 0.088mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.6% 1.9mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	8.63% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.05% 28.3mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Refrigerated Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Refrigerated Hash Brown Potatoes:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin C, 11.9 times more Vitamin E and 6 times more Vitamin K than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 2.5 times more Vitamin B3, 4.9 times more Vitamin B5 and 15.1 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 5 ounces of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Refrigerated Hash Brown Potatoes:

• 5 ounces of Stewed Canned Tomatoes have 5.7 times more Calcium, 1.8 times more Copper, 2.8 times more Iron and 5.3 times more Sodium than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 1.6 times more Magnesium, 2.4 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Potassium, 4.8 times more Selenium and 2.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Refrigerated Hash Brown Potatoes contain similar levels of Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 5 ounces of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 3.9 times more Sugars and 5.2 times more Fructose than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 3.2 times more Energy, 3.1 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein