Comparing Nutrients in 1 kilogram Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	31% 900kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	159% 207g	47.6% 62g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 23g	% 0.2g	g per day for Men 19-50 years
Fiber	87% 33g	26.3% 10g	38g per day for Men 19-50 years
Protein	36% 20g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	218% 196mg	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	47.3% 7.1mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	38% 380mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	86.3% 6.9mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	77% 540mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20.5% 758g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Sweet Potato, Baked In Skin, Flesh with Salt 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Stewed Canned Tomatoes:

• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 106.8 times more Vitamin A, 2.3 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3, 7.8 times more Vitamin B5, 16.8 times more Vitamin B6 and 2.5 times more Vitamin C than Stewed Canned Tomatoes.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Stewed Canned Tomatoes provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Stewed Canned Tomatoes:

• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1.4 times more Copper, 2.3 times more Magnesium, 8.4 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.9 times more Iron than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Stewed Canned Tomatoes contain similar levels of Calcium, Sodium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 3.5 times more Energy, 3.3 times more Carbohydrate, 1.8 times more Sugars, 3.3 times more Fiber and 2.2 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.8 times more Fructose than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.