Comparing Nutrients in 1 pound Tomatoes VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Tomatoes	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	81% 105g	130g per day for Men 19-50 years
Sugars	16.5% 12g	34% 24.7g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	7.13% 4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	21% 191μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	12.5% 50μg	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	69% 62mg	26.2% 23.6mg	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	16.3% 2.45mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	140% 1.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	195% 4.5mg	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	15.6% 109mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.6% 429g	9.06% 335g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B1, 1.4 times more Vitamin B9, 2.6 times more Vitamin C and 3.3 times more Vitamin K than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 10.4 times more Vitamin A, 4.7 times more Vitamin B2, 1.6 times more Vitamin B3, 5.8 times more Vitamin B5, 2.9 times more Vitamin B6, 4.2 times more Vitamin B7 and 2 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 1.3 times more Water than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 3 times more Calcium, 4.7 times more Copper, 4.9 times more Iron, 2.2 times more Magnesium, 8.7 times more Manganese, 2.2 times more Phosphorus, more Selenium and 15 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Mashed Sweet Potato have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Mashed Sweet Potato contains 5.6 times more Energy, 6 times more Carbohydrate, 2.1 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.