Comparing Nutrients in 1 kilogram Frozen Sweet Potato VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Frozen Sweet Potato	Tomatoes	Recommended Dietary Allowance
Energy	33% 960kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.88% 0.28g	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	3.94% 0.67g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44.7% 17g	31.6% 12g	38g per day for Men 19-50 years
Protein	30.5% 17g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Tomatoes	Recommended Dietary Allowance
Vitamin A	576% 5180μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	37.5% 150μg	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	148% 133mg	152% 137mg	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	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Tomatoes	Recommended Dietary Allowance
Calcium	37% 370mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	66.3% 5.3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	49.6% 1.14mg	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	64.3% 450mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20.2% 749g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Sweet Potato vs Tomatoes:

• Frozen Sweet Potato, Unprepared has 12.3 times more Vitamin A, 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 5.8 times more Vitamin B5, 2.2 times more Vitamin B6, 3.2 times more Vitamin B7 and 1.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Frozen Sweet Potato, Unprepared and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Frozen Sweet Potato, Unprepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Sweet Potato vs Tomatoes:

• Frozen Sweet Potato, Unprepared has 3.7 times more Calcium, 3 times more Copper, 2 times more Iron, 2 times more Magnesium, 5.8 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, more Selenium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Water than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Sweet Potato, Unprepared has 5.3 times more Energy, 5.7 times more Carbohydrate, 1.4 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Frozen Sweet Potato, Unprepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.