Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Tomatoes in Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	61.4% 80g	130g per day for Men 19-50 years
Sugars	14% 10g	23% 16.6g	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	7.17% 5.2g	3.83% 2.78g	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	% 4.92g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 10g	g per day for Men 19-50 years
Fiber	20% 7.54g	31.3% 12g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	313% 2814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23% 6.95μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	11% 43.7μg	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	55.6% 50mg	10.6% 9.53mg	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	15.6% 2.34mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Calcium	13% 131mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	66.6% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	44.5% 1.02mg	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	9.64% 67.5mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	10% 376g	8.3% 307g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Sweet Potato:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.4 times more Vitamin B1, 1.3 times more Vitamin B3, 5.3 times more Vitamin C, 2.3 times more Vitamin E and 1.4 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 35.5 times more Vitamin A, 6.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Sweet Potato have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Sweet Potato:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.1 times more Sodium and 1.2 times more Water than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.9 times more Copper, 2.5 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium and 2.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Sweet Potato have similar amounts of Calcium, Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.9 times more Fructose than Raw Sweet Potato.
• While Raw Sweet Potato contains 5.4 times more Energy, 5.8 times more Carbohydrate, 1.6 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.