Comparing Nutrients in 300 calories Baked Sweet Potato VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Baked Sweet Potato: 333g
• Cooked Ripe Red Tomatoes: 1667g

Baked Sweet Potato has 5 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Baked Sweet Potato or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Baked Sweet Potato	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	51.4% 67g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 7.6g	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	12% 6.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Cooked Ripe Red Tomatoes	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12.7% 127mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	6.83% 253g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Sweet Potato vs Cooked Ripe Red Tomatoes:

• Sweet Potato Baked in skin, flesh only has 8 times more Vitamin A and 1.4 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 10.8 times more Vitamin B9, 5.8 times more Vitamin C, 3.9 times more Vitamin E and 6.1 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Sweet Potato vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 1.4 times more Calcium, 2.3 times more Copper, 4.9 times more Iron, 1.7 times more Magnesium, 2.6 times more Phosphorus, 2.3 times more Potassium, 12.5 times more Selenium, 1.5 times more Sodium, 2.2 times more Zinc and 6.2 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Cooked Ripe Red Tomatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes contain 2.3 times more Omega 6, 1.9 times more Sugars, 13.1 times more Fructose and 2.4 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.