Comparing Nutrients in 14 ounces Tomatoes VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Tomatoes	Baked Sweet Potato	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	63.2% 82g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	35.5% 25.7g	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	7.5% 5.44g	2.74% 2g	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	% 4.96g	% 2.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.05g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	424% 3814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	86.4% 77.8mg	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	14.3% 2.14mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	85.8% 1.97mg	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	13.6% 95mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10% 375g	8.13% 301g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Baked Sweet Potato:

• Raw Ripe Red Tomatoes have 2.5 times more Vitamin B9 and 3.4 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 22.9 times more Vitamin A, 2.9 times more Vitamin B1, 5.6 times more Vitamin B2, 2.5 times more Vitamin B3, 9.9 times more Vitamin B5, 3.6 times more Vitamin B6, 5.1 times more Vitamin B7, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Baked Sweet Potato:

• Raw Ripe Red Tomatoes have 1.2 times more Water than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 3.8 times more Calcium, 2.7 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 7.2 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 2.7 times more Fructose than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 5 times more Energy, 5.3 times more Carbohydrate, 2.5 times more Sugars, 2.8 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.