Comparing Nutrients in 1 kilogram Sweet Potato VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Sweet Potato	Tomato Puree	Recommended Dietary Allowance
Energy	29.7% 860kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	69% 89.8g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	66.6% 48.3g	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	9.66% 7g	33% 24g	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	% 9.6g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	50% 19g	38g per day for Men 19-50 years
Protein	28% 15.7g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Tomato Puree	Recommended Dietary Allowance
Vitamin A	788% 7090μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	27.5% 110μg	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	26.7% 24mg	118% 106mg	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	17.3% 2.6mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Tomato Puree	Recommended Dietary Allowance
Calcium	30% 300mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	319% 2.87mg	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	76.3% 6.1mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	73.5% 1.7mg	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	67% 470mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21% 773g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweet Potato vs Tomato Puree:

• 1 kilogram of Sweet Potato has 27.3 times more Vitamin A, 3.1 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 4.4 times more Vitamin C, 7.6 times more Vitamin E and 1.9 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Tomato Puree provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Sweet Potato as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet Potato vs Tomato Puree:

• 1 kilogram of Sweet Potato has 1.7 times more Calcium, 1.5 times more Manganese and 2 times more Sodium than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.9 times more Copper, 2.9 times more Iron and 1.3 times more Potassium than Raw Sweet Potato.
• Both Sweet Potato and Tomato Puree contain similar levels of Magnesium, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Sweet Potato as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato has 2.3 times more Energy, 2.2 times more Carbohydrate and 1.6 times more Fiber than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 3.4 times more Fructose than Raw Sweet Potato.
• Both Sweet Potato and Tomato Puree offer comparable quantities of Sugars and Protein per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• Both Raw Sweet Potato as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.