Comparing Nutrients in 7 ounces Dry Mashed Potato Granules VS Stewed Canned Tomatoes

Macros Ratio

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

Macro Nutrients

	Dry Mashed Potato Granules	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	25.5% 738kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	9.63% 7g	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	2.76% 2g	5.15% 3.73g	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	% 1.83g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 2.02g	% 0.04g	g per day for Men 19-50 years
Fiber	37% 14g	5.22% 2g	38g per day for Men 19-50 years
Protein	29% 16.3g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	2.6% 0.034mg	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	20% 79.4μg	2.5% 9.92μg	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	81.6% 73.4mg	17.4% 15.7mg	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	3.57% 0.54mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	24.7% 0.22mg	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	27% 2.16mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	5.1% 0.12mg	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	69.5% 486mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	41% 1395mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	98% 53.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Mashed Potato Granules versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Mashed Potato Granules vs Stewed Canned Tomatoes:

• 7 ounces of Dry Mashed Potato Granules have 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 Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 3.1 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• 7 ounces of Dry Mashed Potato Granules have insufficient amounts of Vitamin E
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Granules of Dehydrated Mashed Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Mashed Potato Granules vs Stewed Canned Tomatoes:

• 7 ounces of Dry Mashed Potato Granules have 1.2 times more Calcium, 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 Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 3.3 times more Sodium and 25.2 times more Water than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Stewed Canned Tomatoes contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Mashed Potato Granules have 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 Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Fructose than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Stewed Canned Tomatoes offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Granules of Dehydrated Mashed Potatoes as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in seven ounces.