Comparing Nutrients in 1 kilogram Baked Sweet Potato VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Baked Sweet Potato	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	31% 900kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	28% 36.2g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	NA	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	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	36% 20g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	38% 380mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	20.5% 758g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Sweet Potato versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Sweet Potato vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Baked Sweet Potato has 48.1 times more Vitamin A, 3.1 times more Vitamin B1, 5.6 times more Vitamin B2, 2.3 times more Vitamin B3, 6 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 1.5 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Sweet Potato Baked in skin, flesh only as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Sweet Potato vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Baked Sweet Potato has 1.9 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 3.8 times more Manganese, 3.9 times more Phosphorus, 4.4 times more Potassium and 2.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 11.1 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Tomatoes with Green Chilies contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Sweet Potato Baked in skin, flesh only as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Sweet Potato has 6 times more Energy, 5.7 times more Carbohydrate and 2.9 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Sweet Potato Baked in skin, flesh only as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.