Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	12.2% 16g	70.8% 92g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	30% 21.6g	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	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	192% 1726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	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	101% 90mg	23% 20.6mg	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% 2.22mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	123% 1.1mg	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	33.7% 2.7mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	170% 3.92mg	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	16% 111mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	10% 374g	7.92% 293g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Canned Mashed Sweet Potato:

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B1 and 4.4 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 18.1 times more Vitamin A, 4.1 times more Vitamin B2, 1.8 times more Vitamin B3, 4 times more Vitamin B5, 3 times more Vitamin B6 and 1.9 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Mashed Sweet Potato have similar amounts of Vitamin B9 and Vitamin K per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Canned Mashed Sweet Potato:

• Cooked Ripe Red Tomatoes have 1.3 times more Water than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 2.7 times more Calcium, 3.7 times more Copper, 2 times more Iron, 2.7 times more Magnesium, 9.4 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Selenium, 6.8 times more Sodium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Mashed Sweet Potato have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Mashed Sweet Potato contains 5.6 times more Energy, 5.8 times more Carbohydrate, 2.2 times more Sugars, 2.4 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.