Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	131% 170g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	NA	2.76% 2g	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	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 2.02g	g per day for Men 19-50 years
Fiber	NA	37% 14g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	131% 1.7mg	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	4.47% 18μg	20% 79.4μg	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	13.7% 12.3mg	81.6% 73.4mg	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	NA	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22.5% 0.2mg	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	6.45% 0.52mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	97% 2.22mg	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	3.97% 27.8mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	41% 1395mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	98% 53.8μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Dry Mashed Potato Granules per 7 oz

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A than Dry Mashed Potato Granules.
• While 7 oz of Granules of Dehydrated Mashed Potatoes contain 13.3 times more Vitamin B1, 13.3 times more Vitamin B2, 7.4 times more Vitamin B3, 2.3 times more Vitamin B5, 8.4 times more Vitamin B6, 4.4 times more Vitamin B9 and 6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Dry Mashed Potato Granules have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Dry Mashed Potato Granules:

• 7 ounces of Canned Tomatoes with Green Chilies have 6 times more Sodium and 26 times more Water than Dry Mashed Potato Granules.
• While 7 oz of Granules of Dehydrated Mashed Potatoes contain 2.1 times more Calcium, 4.2 times more Iron, 8.9 times more Magnesium, 8.5 times more Manganese, 17.5 times more Phosphorus, 6.6 times more Potassium, 67.8 times more Selenium and 7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dry Mashed Potato Granules contain similar levels of Copper per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Granules of Dehydrated Mashed Potatoes contain 24.8 times more Energy, 57 times more Omega 3, 23.6 times more Carbohydrate and 11.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Granules of Dehydrated Mashed Potatoes provide inadequate amounts of Omega 6 in seven ounces.