Comparing Nutrients in 300 calories Tomato Paste VS Canned Sweet Potato, Vacuum Pack

Weight per 300 calories

• Tomato Paste: 366g
• Canned Sweet Potato, Vacuum Pack: 330g

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

Discover which food has more nutrients per 300 calories - Tomato Paste or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Tomato Paste	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.42% 0.14g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	53.6% 69.6g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	22.7% 16.5g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	15.6% 5.93g	38g per day for Men 19-50 years
Protein	28.2% 16g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	31% 278μg	146% 1315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	17.5% 5.24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	14% 56μg	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	89% 80mg	97% 87mg	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	105% 15.7mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	6.04% 7.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	13% 132mg	7.25% 72.5mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	51% 0.46mg	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	136% 11mg	36.7% 2.93mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	65.2% 1.5mg	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	43.4% 304mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.4% 0.59mg	11mg per day for Men 19-50 years
Water	7.27% 269g	6.77% 251g	3700g per day for Men 19-50 years

Tomato Paste VS Canned Sweet Potato, Vacuum Pack Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Canned Sweet Potato, Vacuum Pack?

Lets compare vitamin content per 300 calories of Tomato Paste vs Canned Sweet Potato, Vacuum Pack:

• 300 calories of Tomato Paste have 1.8 times more Vitamin B1, 3 times more Vitamin B2, 4.6 times more Vitamin B3, 1.3 times more Vitamin B6, 4.8 times more Vitamin E and 5.8 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While 300 kcal of Canned Sweet Potato, Vacuum Pack contain 4.7 times more Vitamin A, 3.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Canned Sweet Potato, Vacuum Pack provide similar amounts of Vitamin C per 300 calories.
• Both Canned Tomato Paste as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Canned Sweet Potato, Vacuum Pack:

• 300 calories of Tomato Paste have 1.8 times more Calcium, 2.9 times more Copper, 3.7 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 3.6 times more Potassium, 8.4 times more Selenium, 1.2 times more Sodium and 3.9 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 300 kcal of Canned Sweet Potato, Vacuum Pack contain 1.4 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Canned Sweet Potato, Vacuum Pack contain similar levels of Water per 300 calories.
• 300 calories of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 2.7 times more Sugars, 2.5 times more Fiber and 2.9 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Tomato Paste and Canned Sweet Potato, Vacuum Pack offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Tomato Paste as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.