Comparing Nutrients in 14 ounces Boiled Sweet Potato no Skin VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Sweet Potato no Skin	Tomatoes	Recommended Dietary Allowance
Energy	10.4% 302kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	12% 15.4g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	14.4% 10.4g	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	2.35% 1.7g	7.5% 5.44g	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	% 2.14g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 5.68g	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Tomatoes	Recommended Dietary Allowance
Vitamin A	347% 3124μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18.3% 5.48μg	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	15% 59.5μg	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	56.4% 51mg	60.4% 54.4mg	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	25% 3.73mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Tomatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	35.7% 2.86mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	19.7% 0.45mg	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	18% 127mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.6% 318g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Sweet Potato no Skin vs Tomatoes:

• Boiled Sweet Potato without Skin has 18.7 times more Vitamin A, 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 6.5 times more Vitamin B5, 2.1 times more Vitamin B6, 2.9 times more Vitamin B7 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Vitamin B9 and 3.8 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Boiled Sweet Potato without Skin as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Sweet Potato no Skin vs Tomatoes:

• Boiled Sweet Potato without Skin has 2.7 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus and 5.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Boiled Sweet Potato without Skin and Raw Ripe Red Tomatoes have similar amounts of Potassium, Zinc and Water per 14 oz.
• Both Boiled Sweet Potato without Skin as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Sweet Potato without Skin has 4.2 times more Energy, 4.6 times more Carbohydrate, 2.2 times more Sugars, 2.1 times more Fiber and 1.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.2 times more Fructose than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.