Comparing Nutrients in 300 calories Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Tomato Paste

Weight per 300 calories

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt: 333g
• Tomato Paste: 366g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Sweet Potato, Baked In Skin, Flesh with Salt or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	53.2% 69g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	61.5% 44.6g	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	2.3% 1.67g	29.5% 21.4g	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	% 1.9g	% 21g	g per day for Men 19-50 years
Sucrose	% 7.6g	% 1.1g	g per day for Men 19-50 years
Fiber	29% 11g	39.5% 15g	38g per day for Men 19-50 years
Protein	12% 6.7g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	356% 3203μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.7% 8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	11% 44μg	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	72.6% 65.3mg	89% 80mg	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	15.8% 2.37mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	12.7% 127mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	148% 1.34mg	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	28.8% 2.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	48% 1.1mg	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	25.7% 180mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	54.7% 820mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	6.83% 253g	7.27% 269g	3700g per day for Men 19-50 years

Cooked Sweet Potato, Baked In Skin, Flesh With Salt VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Sweet Potato, Baked In Skin, Flesh with Salt or Tomato Paste?

Lets compare vitamin content per 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Tomato Paste:

• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 11.5 times more Vitamin A, 1.6 times more Vitamin B1, 5.7 times more Vitamin B5 and 1.2 times more Vitamin B6 than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B9, 6.6 times more Vitamin E and 5.4 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Tomato Paste provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Tomato Paste:

• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 1.5 times more Manganese and 3.8 times more Sodium than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2.5 times more Copper, 4.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium, 29.1 times more Selenium and 2.2 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Tomato Paste contain similar levels of Calcium and Water per 300 calories.
• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Tomato Paste contain 2.1 times more Sugars, 12.8 times more Fructose, 1.4 times more Fiber and 2.4 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.