Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	2.78% 0.47g	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	77.4% 101g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	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	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	31.3% 12g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	202% 1818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.88% 2.06μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	7.94% 31.8μg	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	101% 90mg	47.6% 43mg	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	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	73.6% 0.66mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	106% 2.44mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	22.5% 766mg	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	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10% 374g	7.77% 288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 19.1 times more Vitamin A, 1.7 times more Vitamin B2, 3.1 times more Vitamin B5 and 2.1 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin K per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Cooked Ripe Red Tomatoes have 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.5 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 5.9 times more Manganese, 1.6 times more Selenium and 3.5 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Sweet Potato, Syrup Pack, Drained Solids contain 6 times more Energy, 11 times more Omega 3, 6.3 times more Carbohydrate, 2.3 times more Sugars, 4.3 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.