Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Tomato Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Energy	5.86% 170kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	155% 201g	130g per day for Men 19-50 years
Sugars	35.6% 26g	57.7% 41.8g	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	18.3% 13.3g	9.66% 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	% 12.5g	% 9.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	10.5% 4g	79% 30g	38g per day for Men 19-50 years
Protein	15% 8.5g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	788% 7090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	58.3% 17.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	779% 701mg	26.7% 24mg	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	21.3% 3.2mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Calcium	10% 100mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	168% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	112% 2.58mg	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	27% 190mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.5% 942g	21% 773g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Sweet Potato per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Sweet Potato:

• 1 kilogram of Tomato Juice with Salt has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B9, 29.2 times more Vitamin C and 1.2 times more Vitamin E than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 30.8 times more Vitamin A and 3 times more Vitamin B6 than Canned Tomato Juice with Salt.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E
• Both Canned Tomato Juice with Salt as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Sweet Potato:

• 1 kilogram of Tomato Juice with Salt has 4.6 times more Sodium and 1.2 times more Water than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 3 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 3.8 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium and 2.7 times more Zinc than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Raw Sweet Potato lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Sweet Potato contains 5.1 times more Energy, 5.7 times more Carbohydrate, 1.6 times more Sugars, 7.5 times more Fiber and 1.8 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.