Comparing Nutrients in 1 pound Baked Sweet Potato VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Baked Sweet Potato	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	14% 408kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.77% 0.13g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	NA	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	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	484% 4359μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	17.2% 172mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	9.3% 344g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Sweet Potato versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Sweet Potato vs Canned Tomatoes with Green Chilies:

• 1 pound of Baked Sweet Potato has 48.1 times more Vitamin A, 3.1 times more Vitamin B1, 5.6 times more Vitamin B2, 2.3 times more Vitamin B3, 6 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.5 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Sweet Potato Baked in skin, flesh only as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Sweet Potato vs Canned Tomatoes with Green Chilies:

• 1 pound of Baked Sweet Potato has 1.9 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 3.8 times more Manganese, 3.9 times more Phosphorus, 4.4 times more Potassium and 2.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 11.1 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Tomatoes with Green Chilies contain similar levels of Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Sweet Potato Baked in skin, flesh only as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Sweet Potato has 6 times more Energy, 5.7 times more Carbohydrate and 2.9 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Sweet Potato Baked in skin, flesh only as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one pound.