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

Weight per 300 Calories

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt: 333g
• Tomato Sauce with Mushrooms: 857g

100g of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 2.6 times more energy than 100g of Tomato Sauce with Mushrooms, having average energy density when compared to other foods.100g of Tomato Sauce with Mushrooms have low energy density.

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Energy	13.6% 300kcal	13.6% 300kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the Dietary Guidelines 2020.
Fat	0.52% 0.5g	1.15% 1.1g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.54% 0.17g	0.46% 0.15g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	1.25% 0.02g	0.54% 0.009g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	1.76% 0.3g	2.42% 0.41g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	68.2% 49.5g	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	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 7.6g	NA	g per day for Men 19-50 years
Fiber	29% 11g	34% 13g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	12% 6.7g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	356% 3203μg	45.7% 411μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	29.7% 0.36mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	27% 0.35mg	71.2% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	31% 4.97mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	59% 2.95mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	73.3% 0.95mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	26.7% 8μg	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	5% 20μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	72.6% 65.3mg	118% 106mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	15.8% 2.37mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	6.4% 7.67μg	27% 32.6μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	12.7% 127mg	11% 111mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	59.6% 0.54mg	190% 1.7mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	95% 7.63mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	21.4% 90mg	38.8% 163mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	72% 1.66mg	70% 1.6mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	39% 274mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	46.6% 1583mg	96% 3257mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	1.2% 0.67μg	3.1% 1.7μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	54.7% 820mg	258% 3874mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	9.7% 1.07mg	16.4% 1.8mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	6.83% 253g	20.4% 754g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 7.8 times more Vitamin A than Tomato Sauce with Mushrooms.
• While 300 kcal of Canned Tomato Sauce with Mushrooms contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B9, 1.6 times more Vitamin C, 7 times more Vitamin E and 4.2 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 Sauce with Mushrooms provide similar amounts of Vitamin B5 and Vitamin B6 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 Sauce with Mushrooms have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 kcal of Canned Tomato Sauce with Mushrooms contain 3.2 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium, 4.7 times more Sodium, 1.7 times more Zinc and 3 times more Water than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Tomato Sauce with Mushrooms contain similar levels of Calcium and Manganese per 300 calories.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Tomato Sauce with Mushrooms lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Tomato Sauce with Mushrooms contain 2.3 times more Sugars and 1.9 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 Sauce with Mushrooms offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Tomato Sauce with Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.