Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	124% 161g	130g per day for Men 19-50 years
Sugars	9.63% 7g	9.2% 6.67g	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	5.15% 3.73g	2.7% 1.94g	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	% 3.23g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 1.96g	g per day for Men 19-50 years
Fiber	5.22% 2g	34.5% 13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	114% 1.5mg	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	2.5% 9.92μg	23% 91μg	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	17.4% 15.7mg	179% 161mg	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	11% 1.65mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	35.5% 0.32mg	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	33% 2.64mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	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	5.67% 39.7mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dry Mashed Potatoes Flakes per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Dry Mashed Potatoes Flakes:

• 7 ounces of Stewed Canned Tomatoes have 27.7 times more Vitamin E than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 21.5 times more Vitamin B1, 3.1 times more Vitamin B2, 8.8 times more Vitamin B3, 18.2 times more Vitamin B5, 44 times more Vitamin B6, 9.2 times more Vitamin B9, 10.3 times more Vitamin C and 3.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Dry Mashed Potatoes Flakes:

• 7 ounces of Stewed Canned Tomatoes have 1.3 times more Calcium, 2.9 times more Sodium and 13.9 times more Water than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 1.4 times more Copper, 5.5 times more Magnesium, 2.7 times more Manganese, 7.8 times more Phosphorus, 5.3 times more Potassium, 22.3 times more Selenium and 4.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Mashed Potatoes Flakes contain similar levels of 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 Stewed Canned Tomatoes have 1.9 times more Fructose than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 13.6 times more Energy, 13.1 times more Carbohydrate, 6.6 times more Fiber and 9.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Mashed Potatoes Flakes offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.