Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	1.27% 37kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1.5% 0.26g	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	93% 121g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6.8% 4.9g	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	1.97% 1.43g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 1.45g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	26.5% 10g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	42.2% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	94% 1.22mg	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	14% 56.7μg	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	58.3% 52.4mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	16% 0.14mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	69% 1.6mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	70% 38.4μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.14% 5.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dry Mashed Potato Granules per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Dry Mashed Potato Granules to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Dry Mashed Potato Granules:

• 5 ounces of Stewed Canned Tomatoes have 3.1 times more Vitamin E than Dry Mashed Potato Granules.
• While 5 oz of Granules of Dehydrated Mashed Potatoes contain 9.8 times more Vitamin B1, 7.2 times more Vitamin B2, 6.7 times more Vitamin B3, 3 times more Vitamin B5, 50.6 times more Vitamin B6, 8 times more Vitamin B9, 4.7 times more Vitamin C and 3.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Dry Mashed Potato Granules have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Dry Mashed Potato Granules:

• 5 ounces of Stewed Canned Tomatoes have 1.2 times more Iron, 3.3 times more Sodium and 25.2 times more Water than Dry Mashed Potato Granules.
• While 5 oz of Granules of Dehydrated Mashed Potatoes contain 8.2 times more Magnesium, 19 times more Manganese, 12.3 times more Phosphorus, 3.4 times more Potassium, 45.2 times more Selenium and 5.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Mashed Potato Granules contain similar levels of Calcium and Copper per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.9 times more Fructose than Dry Mashed Potato Granules.
• While 5 oz of Granules of Dehydrated Mashed Potatoes contain 14.3 times more Energy, 19 times more Omega 3, 13.8 times more Carbohydrate, 7.1 times more Fiber and 9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Mashed Potato Granules offer comparable quantities of Sugars per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Granules of Dehydrated Mashed Potatoes provide inadequate amounts of Omega 6 in five ounces.