Comparing Nutrients in 1 kilogram Baked Frozen Sweet Potato VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Baked Frozen Sweet Potato	Tomato Paste	Recommended Dietary Allowance
Energy	34.5% 1000kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	145% 189g	130g per day for Men 19-50 years
Sugars	126% 92g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	47.4% 18g	108% 41g	38g per day for Men 19-50 years
Protein	30.5% 17g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	30% 120μg	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% 91mg	243% 219mg	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	51.3% 7.7mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Tomato Paste	Recommended Dietary Allowance
Calcium	35% 350mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	406% 3.65mg	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	67.5% 5.4mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	131% 3.02mg	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	63% 440mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	20% 737g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Frozen Sweet Potato versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Frozen Sweet Potato vs Tomato Paste:

• 1 kilogram of Baked Frozen Sweet Potato has 13.7 times more Vitamin A, 3.9 times more Vitamin B5 and 1.8 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.7 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin C, 5.6 times more Vitamin E and 4.6 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Baked Frozen Sweet Potato no Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Frozen Sweet Potato vs Tomato Paste:

• 1 kilogram of Baked Frozen Sweet Potato has 2.2 times more Manganese than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2 times more Copper, 5.5 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 2.7 times more Potassium, 8.8 times more Selenium, 7.4 times more Sodium and 2.1 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Tomato Paste contain similar levels of Calcium per one kilogram.
• 1 kilogram of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Frozen Sweet Potato has 1.2 times more Energy and 1.2 times more Carbohydrate than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.3 times more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.