Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	8.97% 260kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	195% 254g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	10% 90μg	509% 4580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	34% 340mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	186% 1.67mg	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	166% 13.3mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Stewed Canned Tomatoes has 1.8 times more Vitamin B1 and 2.1 times more Vitamin B3 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 50.9 times more Vitamin A, 3.5 times more Vitamin B5, 3.6 times more Vitamin B6, 1.6 times more Vitamin B9, 1.4 times more Vitamin C and 1.4 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Stewed Canned Tomatoes has 2 times more Calcium, 1.4 times more Iron, 5.7 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 1.5 times more Copper and 10.4 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Magnesium, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes 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 4.2 times more Energy, 4.1 times more Carbohydrate, 1.6 times more Sugars, 3 times more Fiber and 1.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.