Comparing Nutrients in 300 calories Baked Sweet Potato VS Tomatoes

Weight per 300 calories

• Baked Sweet Potato: 333g
• Tomatoes: 1667g

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

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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Baked Sweet Potato	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	50% 65g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	60.5% 44g	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	31.5% 23g	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	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	52.6% 20g	38g per day for Men 19-50 years
Protein	12% 6.7g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Tomatoes	Recommended Dietary Allowance
Vitamin A	356% 3203μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.7% 8μg	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Tomatoes	Recommended Dietary Allowance
Calcium	12.7% 127mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	6.83% 253g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 4.6 times more Vitamin A and 2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 12.5 times more Vitamin B9, 3.5 times more Vitamin C, 3.8 times more Vitamin E and 17.2 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B7 per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Raw 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 Tomatoes:

• Sweet Potato Baked in skin, flesh only has 1.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Calcium, 1.8 times more Copper, 2 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 2.5 times more Potassium, 2.7 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 Raw Ripe Red Tomatoes have similar amounts of Manganese per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 6.7 times more Fat, 2.5 times more Omega 3, 4.4 times more Omega 6, 2 times more Sugars, 13.7 times more Fructose, 1.8 times more Fiber and 2.2 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.