Comparing Nutrients in 14 ounces Tomato Powder VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Tomato Powder	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	41.3% 1199kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	54% 70.3g	130g per day for Men 19-50 years
Sugars	240% 174g	31.4% 22.8g	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	2.35% 1.7g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 5.68g	g per day for Men 19-50 years
Fiber	172% 65.5g	26% 9.92g	38g per day for Men 19-50 years
Protein	91% 51.2g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	380% 3421μg	347% 3124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.2mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18.3% 5.48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	119% 476μg	5.95% 24μg	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	515% 463mg	56.4% 51mg	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	324% 48.6mg	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 194μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	66% 659mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	547% 4.93mg	41.5% 0.37mg	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	226% 18mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	337% 7.74mg	46% 1.06mg	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	167% 1171mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	225% 7648mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.33% 12g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Boiled Sweet Potato no Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Powder versus 14 oz of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Tomato Powder have 16.3 times more Vitamin B1, 16.2 times more Vitamin B2, 17 times more Vitamin B3, 6.5 times more Vitamin B5, 2.8 times more Vitamin B6, 20 times more Vitamin B9, 9.1 times more Vitamin C, 13 times more Vitamin E and 23.2 times more Vitamin K than Boiled Sweet Potato no Skin.
• Both Tomato Powder and Boiled Sweet Potato no Skin provide similar amounts of Vitamin A per 14 ounces.
• 14 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• Both Tomato Powder as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomato Powder have 6.1 times more Calcium, 13.2 times more Copper, 6.3 times more Iron, 9.9 times more Magnesium, 7.3 times more Manganese, 9.2 times more Phosphorus, 8.4 times more Potassium, 26.5 times more Selenium, 5 times more Sodium and 8.6 times more Zinc than Boiled Sweet Potato no Skin.
• While 14 oz of Boiled Sweet Potato without Skin contain 26.2 times more Water than Tomato Powder.
• 14 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Powder have 4 times more Energy, 4.2 times more Carbohydrate, 7.6 times more Sugars, 6.6 times more Fiber and 9.4 times more Protein than Boiled Sweet Potato no Skin.
• Both Tomato Powder as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.