Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	5.5% 160kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	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	5.7% 0.97g	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	26.7% 34.7g	178% 232g	130g per day for Men 19-50 years
Sugars	35% 25.5g	75% 54.5g	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% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	44.7% 17g	38g per day for Men 19-50 years
Protein	14% 7.9g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	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	140% 126mg	57.8% 52mg	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	39.3% 5.9mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	33% 330mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	309% 2.78mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	430% 9.9mg	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	24.3% 170mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25.6% 948g	20% 739g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Canned Mashed Sweet Potato per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Canned Mashed Sweet Potato:

• 1 kilogram of Tomatoes in Juice with Salt has 21.3 times more Vitamin B1 and 2.4 times more Vitamin C than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 21.8 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.8 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Canned Mashed Sweet Potato:

• 1 kilogram of Tomatoes in Juice with Salt has 1.5 times more Sodium and 1.3 times more Water than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 5.3 times more Copper, 2.3 times more Iron, 2.4 times more Magnesium, 14.5 times more Manganese and 3.1 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Mashed Sweet Potato contain similar levels of Calcium and Potassium per one kilogram.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Mashed Sweet Potato contains 6.3 times more Energy, 6.7 times more Carbohydrate, 2.1 times more Sugars and 2.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Mashed Sweet Potato offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.