Comparing Nutrients in 14 ounces Spanish Tomato Sauce VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	4.5% 131kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	64% 83g	130g per day for Men 19-50 years
Sugars	NA	84.3% 61g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	26% 9.92g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	166% 1496μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.3% 1.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	6.95% 27.8μg	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	38% 34mg	46.3% 41.7mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	54.7% 0.49mg	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	173% 14mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	87.5% 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	27.2% 191mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	125% 1873mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.56% 354g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Spanish Tomato Sauce versus 14 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Spanish Tomato Sauce vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 14 ounces of Spanish Tomato Sauce have 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 7.7 times more Vitamin A than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B5 and Vitamin C per 14 ounces.
• 14 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Spanish Tomato Sauce vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 14 ounces of Spanish Tomato Sauce have 1.3 times more Copper, 4.4 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium, 16.3 times more Sodium and 1.8 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.3 times more Manganese than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Zinc
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Spanish Tomato Sauce have 1.5 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.7 times more Energy, 2.9 times more Carbohydrate and 1.8 times more Fiber than Canned Spanish Tomato Sauce.
• 14 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy
• 14 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Protein
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.