Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	17% 2.92g	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	37% 48g	130g per day for Men 19-50 years
Sugars	NA	2.27% 1.64g	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	0.88% 0.64g	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	% 0.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	39.6% 0.51mg	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	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	9.76% 8.8mg	4.25% 3.83mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	17% 0.15mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	14% 0.32mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	38% 568mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.94% 71.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Pan-fried Refrigerated 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 Refrigerated 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 Refrigerated Hash Brown Potatoes:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Vitamin B1 and 2.3 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.6 times more Vitamin B2, 5 times more Vitamin B3, 5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil 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 Refrigerated Hash Brown Potatoes:

• 5 ounces of Canned Tomatoes with Green Chilies have 2 times more Calcium, 5.2 times more Sodium and 1.9 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.8 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 8.7 times more Phosphorus, 6.6 times more Potassium and 4.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Copper per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 16.1 times more Energy, 128.8 times more Fat, 73.2 times more Saturated Fat, 787 times more Omega 3, 71.1 times more Omega 6, 9.4 times more Carbohydrate and 4.7 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