Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Stewed Canned Tomatoes	Sweet Potato	Recommended Dietary Allowance
Energy	8.97% 260kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	155% 201g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	% 9.6g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 25g	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	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Sweet Potato	Recommended Dietary Allowance
Vitamin A	10% 90μg	788% 7090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Sweet Potato	Recommended Dietary Allowance
Calcium	34% 340mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	21% 773g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Sweet Potato:

• 1 kilogram of Stewed Canned Tomatoes has 1.3 times more Vitamin B3, 3.3 times more Vitamin C, 3.2 times more Vitamin E and 1.3 times more Vitamin K than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 78.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 7 times more Vitamin B5, 12.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Sweet Potato:

• 1 kilogram of Stewed Canned Tomatoes has 2.2 times more Iron and 4 times more Sodium than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 1.3 times more Copper, 2.1 times more Magnesium, 4.4 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Sweet Potato contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sweet Potato lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 2.7 times more Fructose than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 3.3 times more Energy, 3.3 times more Carbohydrate, 3 times more Fiber and 1.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Sweet Potato offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.