Comparing Nutrients in 1 pound Baked Sweet Potato VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Baked Sweet Potato	Tomato Paste	Recommended Dietary Allowance
Energy	14% 408kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	66% 85.8g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	76.2% 55.2g	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	3.13% 2.27g	36.6% 26.5g	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	% 2.6g	% 26g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 1.36g	g per day for Men 19-50 years
Fiber	39.4% 15g	49% 18.6g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Tomato Paste	Recommended Dietary Allowance
Vitamin A	484% 4359μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	13.6% 54.4μg	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	99% 89mg	110% 99mg	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	21.5% 3.22mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Tomato Paste	Recommended Dietary Allowance
Calcium	17.2% 172mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	184% 1.66mg	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	39% 3.13mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	59.6% 1.37mg	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	35% 245mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Sweet Potato versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Sweet Potato vs Tomato Paste:

• 1 pound of Baked Sweet Potato has 12.6 times more Vitamin A, 1.8 times more Vitamin B1, 6.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B9, 6.1 times more Vitamin E and 5 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Tomato Paste provide similar amounts of Vitamin C per one pound.
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Sweet Potato Baked in skin, flesh only as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Sweet Potato vs Tomato Paste:

• 1 pound of Baked Sweet Potato has 1.6 times more Manganese than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.3 times more Copper, 4.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium, 26.5 times more Selenium, 1.6 times more Sodium and 2 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Tomato Paste contain similar levels of Calcium per one pound.
• 1 pound of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 1.9 times more Sugars, 11.7 times more Fructose and 2.1 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.