Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	30.7% 890kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	47.6% 62g	130g per day for Men 19-50 years
Sugars	212% 154g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	65.8% 25g	26.3% 10g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	419% 3770μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.3% 4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	12.5% 50μg	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	117% 105mg	87.8% 79mg	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	62.7% 9.4mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	124% 1.12mg	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	100% 8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	25.7% 0.59mg	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	38.6% 270mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	21% 774g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Stewed Canned Tomatoes:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 41.9 times more Vitamin A, 1.3 times more Vitamin B2, 2.9 times more Vitamin B5, 3 times more Vitamin B6 and 1.3 times more Vitamin C than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.9 times more Vitamin B1 and 1.6 times more Vitamin B3 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Stewed Canned Tomatoes provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Stewed Canned Tomatoes:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 8.6 times more Manganese and 1.4 times more Phosphorus than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.3 times more Calcium, 1.7 times more Iron and 7.6 times more Sodium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Stewed Canned Tomatoes contain similar levels of Copper, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 3.4 times more Energy, 3.4 times more Carbohydrate, 4.4 times more Sugars and 2.5 times more Fiber than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.