Comparing Nutrients in 1 kilogram Tomato Paste VS Sweet Potato

Macros Ratio

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

Macro Nutrients

	Tomato Paste	Sweet Potato	Recommended Dietary Allowance
Energy	28.3% 820kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	145% 189g	155% 201g	130g per day for Men 19-50 years
Sugars	168% 122g	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	80.7% 58.5g	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	% 57.5g	% 9.6g	g per day for Men 19-50 years
Sucrose	% 3g	% 25g	g per day for Men 19-50 years
Fiber	108% 41g	79% 30g	38g per day for Men 19-50 years
Protein	77% 43.2g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Sweet Potato	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	788% 7090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Sweet Potato	Recommended Dietary Allowance
Calcium	36% 360mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	168% 1.5mg	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	373% 30mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	119% 830mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	20% 735g	21% 773g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste 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 Paste vs Sweet Potato:

• 1 kilogram of Tomato Paste has 2.5 times more Vitamin B2, 5.5 times more Vitamin B3, 9.1 times more Vitamin C, 16.5 times more Vitamin E and 6.3 times more Vitamin K than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 9.3 times more Vitamin A, 1.3 times more Vitamin B1 and 5.6 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Sweet Potato provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Paste has 2.4 times more Copper, 4.9 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 3 times more Potassium, 8.8 times more Selenium and 2.1 times more Zinc than Sweet Potato.
• Both Tomato Paste and Sweet Potato contain similar levels of Calcium, Manganese and Sodium per one kilogram.
• 1 kilogram of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.9 times more Sugars, 8.4 times more Fructose, 1.4 times more Fiber and 2.8 times more Protein than Sweet Potato.
• Both Tomato Paste and Sweet Potato offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Canned Tomato Paste as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.