Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	5.5% 160kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	7% 1.2g	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	195% 254g	130g per day for Men 19-50 years
Sugars	35% 25.5g	79% 57.4g	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	79% 30g	38g per day for Men 19-50 years
Protein	14% 7.9g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	509% 4580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	17.3% 5.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	20% 80μg	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	120% 108mg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	33% 330mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	186% 1.67mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	267% 6.15mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	56.8% 1930mg	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	26% 390mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	25.6% 948g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids 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 Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Tomatoes in Juice with Salt has 23 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 22.9 times more Vitamin A, 3.4 times more Vitamin B5 and 1.9 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin C and Vitamin K per one kilogram.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Sweet Potato, Syrup Pack, Drained Solids 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 Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Tomatoes in Juice with Salt has 1.9 times more Calcium, 2.9 times more Sodium and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 3.2 times more Copper, 1.7 times more Iron, 9 times more Manganese and 1.5 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 6.8 times more Energy, 7.3 times more Carbohydrate, 2.3 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 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 Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.