Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Baked Sweet Potato	Recommended Dietary Allowance
Energy	4.07% 118kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	72.3% 94g	130g per day for Men 19-50 years
Sugars	22% 16g	40.5% 29.4g	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	11.8% 8.53g	3.13% 2.27g	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	% 7.4g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 10.3g	g per day for Men 19-50 years
Fiber	12% 4.54g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	484% 4359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	6.8% 27.2μg	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	40% 36mg	99% 89mg	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	25% 3.76mg	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	15.4% 154mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	81% 0.73mg	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	75.4% 6.03mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	98% 2.25mg	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	13% 91mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Baked Sweet Potato per 1 lb

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

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Baked Sweet Potato:

• 1 lb of Sweet Potato Baked in skin, flesh only contains 106.8 times more Vitamin A, 2.3 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3, 7.8 times more Vitamin B5, 16.8 times more Vitamin B6 and 2.5 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Baked Sweet Potato provide similar amounts of Vitamin E per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Stewed Canned Tomatoes has 1.9 times more Iron, 6.1 times more Sodium and 1.2 times more Water than Baked Sweet Potato.
• While 1 lb of Sweet Potato Baked in skin, flesh only contains 1.4 times more Copper, 2.3 times more Magnesium, 8.4 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Baked Sweet Potato contain similar levels of Calcium per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 3.8 times more Fructose than Baked Sweet Potato.
• While 1 lb of Sweet Potato Baked in skin, flesh only contains 3.5 times more Energy, 3.3 times more Carbohydrate, 1.8 times more Sugars, 3.3 times more Fiber and 2.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in one pound.