Comparing Nutrients in 100 calories Boiled Sweet Potato no Skin VS Tomatoes in Juice with Salt

Weight per 100 calories

• Boiled Sweet Potato no Skin: 132g
• Tomatoes in Juice with Salt: 625g

Boiled Sweet Potato no Skin has 4.8 times more energy per 100g than Tomatoes in Juice with Salt. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Sweet Potato no Skin or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Sweet Potato no Skin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	10.4% 7.55g	22% 16g	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	0.78% 0.57g	11.3% 8.2g	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	% 0.71g	% 7.75g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0g	g per day for Men 19-50 years
Fiber	8.66% 3.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	115% 1036μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.76% 0.062mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.42% 0.71mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.76mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.05% 1.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.97% 7.9μg	12.5% 50μg	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	18.7% 17mg	87.5% 78.8mg	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	8.25% 1.24mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.76μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	12% 0.95mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	5.64% 23.7mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	18.5% 0.43mg	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	6% 42mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	8.9% 303mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	0.48% 0.26μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	2.37% 35.5mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	2.85% 105g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Sweet Potato no Skin vs Tomatoes in Juice with Salt:

• Boiled Sweet Potato without Skin has 8.3 times more Vitamin A than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 48.8 times more Vitamin B1, 5.6 times more Vitamin B2, 6.3 times more Vitamin B3, 3.2 times more Vitamin B6, 6.3 times more Vitamin B9, 4.7 times more Vitamin C, 3 times more Vitamin E and 5.9 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Boiled Sweet Potato without Skin as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Sweet Potato no Skin vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.8 times more Calcium, 2.6 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 3.9 times more Potassium, 16.6 times more Selenium, 20.2 times more Sodium, 2.9 times more Zinc and 5.6 times more Water than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.5 times more Fat, more Omega 3, 7.6 times more Omega 6, 2.1 times more Sugars, 14.5 times more Fructose, 3.6 times more Fiber and 2.7 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled Sweet Potato without Skin as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.