Comparing Nutrients in 1 kilogram Tomato Puree VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Tomato Puree	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	13% 380kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	162% 211g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	69% 50g	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	33% 24g	NA	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	47.4% 18g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	29% 260μg	443% 3990μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	105% 5.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	53% 16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	42.5% 170μg	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	118% 106mg	293% 264mg	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	131% 19.7mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	18% 180mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	154% 1.4mg	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	223% 18mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	198% 4.55mg	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	57% 400mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23.8% 879g	20.5% 760g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Canned Sweet Potato, Vacuum Pack per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Canned Sweet Potato, Vacuum Pack:

• 1 kilogram of Tomato Puree has 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin E and 1.5 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 15.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.5 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Canned Sweet Potato, Vacuum Pack provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• Both Canned Tomato Puree as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Canned Sweet Potato, Vacuum Pack:

• 1 kilogram of Tomato Puree has 2.1 times more Copper, 2 times more Iron, 1.4 times more Potassium and 2 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 2.7 times more Manganese and 1.9 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Canned Sweet Potato, Vacuum Pack contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• 1 kilogram of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Canned Tomato Puree as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Sweet Potato, Vacuum Pack contains 2.4 times more Energy and 2.4 times more Carbohydrate than Canned Tomato Puree.
• Both Tomato Puree and Canned Sweet Potato, Vacuum Pack offer comparable quantities of Sugars, Fiber and Protein per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.