Comparing Nutrients in 1 pound Tomatoes VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	3.18% 0.54g	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	88.5% 115g	130g per day for Men 19-50 years
Sugars	16.5% 12g	36% 26g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	21% 191μg	231% 2077μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	7.86% 2.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	9.07% 36.3μg	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	54.4% 49mg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	84% 0.76mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	121% 2.8mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	25.7% 875mg	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	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Raw Ripe Red Tomatoes have 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 1.3 times more Vitamin C and 3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 10.9 times more Vitamin A, 2 times more Vitamin B2, 4.5 times more Vitamin B5 and 2.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B7 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Raw Ripe Red Tomatoes have 1.2 times more Potassium and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.7 times more Calcium, 2.8 times more Copper, 3.5 times more Iron, 5.4 times more Manganese, more Selenium and 7.8 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Sweet Potato, Syrup Pack, Drained Solids contain 6 times more Energy, 7.3 times more Omega 3, 6.5 times more Carbohydrate, 2.2 times more Sugars, 2.5 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.