Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	19.3% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	31% 40.4g	130g per day for Men 19-50 years
Sugars	NA	0.53% 0.38g	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	NA	0% 0g	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	NA	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	12% 4.54g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	6.7% 3.76g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	25.7% 0.33mg	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	3.2% 12.8μg	5.67% 22.7μg	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	9.76% 8.8mg	10.6% 9.5mg	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	NA	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.4% 25.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	18% 0.16mg	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	4.6% 0.37mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	11.3% 0.26mg	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	2.83% 20mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.14% 79.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Pan Fried Frozen Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Pan Fried Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Pan Fried Frozen Hash Brown Potatoes:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A than Pan Fried Frozen Hash Brown Potatoes.
• While 5 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 3.9 times more Vitamin B1, 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pan Fried Frozen Hash Brown Potatoes provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Pan Fried Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Pan Fried Frozen Hash Brown Potatoes:

• 5 ounces of Canned Tomatoes with Green Chilies have 26.7 times more Sodium and 1.7 times more Water than Pan Fried Frozen Hash Brown Potatoes.
• While 5 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.3 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 5.6 times more Phosphorus, 4.6 times more Potassium and 2.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 5 ounces of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 14.6 times more Energy, 144.9 times more Fat, 84.9 times more Saturated Fat, 445 times more Omega 3, 79.9 times more Omega 6, 7.9 times more Carbohydrate and 3.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein