Comparing Nutrients in 300 calories Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt: 333g
• Canned Tomatoes with Green Chilies: 2000g

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 6 times more energy per 100g than Canned Tomatoes with Green Chilies. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Sweet Potato, Baked In Skin, Flesh with Salt or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	12% 6.7g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	356% 3203μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	158% 2.06mg	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	45% 180μg	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	138% 124mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	12.7% 127mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	200% 1.8mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	115% 2.64mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	54.7% 820mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	6.83% 253g	51% 1885g	3700g per day for Men 19-50 years

Cooked Sweet Potato, Baked In Skin, Flesh With Salt VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Sweet Potato, Baked In Skin, Flesh with Salt or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Canned Tomatoes with Green Chilies:

• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 8 times more Vitamin A than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 2.2 times more Vitamin B6, 9 times more Vitamin B9 and 1.9 times more Vitamin C than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B2 and Vitamin B5 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 Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 3.2 times more Calcium, 3.4 times more Copper, 2.3 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 12 times more Selenium, 9.8 times more Sodium, 2.4 times more Zinc and 7.5 times more Water than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 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 Red Ripe Tomatoes with Green Chilies contain 2.1 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.