Comparing Nutrients in 14 ounces Sweet Potato VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Sweet Potato	Tomato Paste	Recommended Dietary Allowance
Energy	11.8% 341kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	57.7% 75g	130g per day for Men 19-50 years
Sugars	23% 16.6g	66.7% 48.3g	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	3.83% 2.78g	32% 23.2g	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	% 3.8g	% 23g	g per day for Men 19-50 years
Sucrose	% 10g	% 1.2g	g per day for Men 19-50 years
Fiber	31.3% 12g	43% 16.3g	38g per day for Men 19-50 years
Protein	11% 6.23g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Tomato Paste	Recommended Dietary Allowance
Vitamin A	313% 2814μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23% 6.95μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	12% 47.6μg	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	10.6% 9.53mg	97% 87mg	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	6.88% 1.03mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Tomato Paste	Recommended Dietary Allowance
Calcium	12% 119mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	161% 1.45mg	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	30.3% 2.42mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	52% 1.2mg	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	26.6% 187mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	8.3% 307g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweet Potato versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweet Potato vs Tomato Paste:

• 14 ounces of Sweet Potato have 9.3 times more Vitamin A, 1.3 times more Vitamin B1 and 5.6 times more Vitamin B5 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.5 times more Vitamin B2, 5.5 times more Vitamin B3, 9.1 times more Vitamin C, 16.5 times more Vitamin E and 6.3 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Tomato Paste provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Sweet Potato as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweet Potato vs Tomato Paste:

• 14 oz of Canned Tomato Paste contain 2.4 times more Copper, 4.9 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 3 times more Potassium, 8.8 times more Selenium and 2.1 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Tomato Paste contain similar levels of Calcium, Manganese and Sodium per 14 ounces.
• 14 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Tomato Paste contain 2.9 times more Sugars, 8.4 times more Fructose, 1.4 times more Fiber and 2.8 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both Raw Sweet Potato as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.