Comparing Nutrients in 300 calories Tomato Paste VS Baked Frozen Sweet Potato with Salt

Weight per 300 calories

• Tomato Paste: 366g
• Baked Frozen Sweet Potato with Salt: 300g

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 Baked Frozen Sweet Potato with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Tomato Paste	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	0.79% 0.14g	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	54% 70.2g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	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	14.2% 5.4g	38g per day for Men 19-50 years
Protein	28.2% 16g	9.16% 5.13g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	31% 278μg	274% 2463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	33.6% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.68μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	16.5% 66μg	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	30.3% 27.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	61% 0.55mg	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	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	86.7% 2mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	48.8% 732mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	7.27% 269g	5.98% 221g	3700g per day for Men 19-50 years

Tomato Paste VS Baked Frozen Sweet Potato With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Baked Frozen Sweet Potato with Salt?

Lets compare vitamin content per 300 calories of Tomato Paste vs Baked Frozen Sweet Potato with Salt:

• 300 calories of Tomato Paste have 3.3 times more Vitamin B2, 6.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.9 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• While 300 kcal of Baked Frozen Sweet Potato with Salt contain 8.9 times more Vitamin A, 3.2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Baked Frozen Sweet Potato with Salt provide similar amounts of Vitamin B1 per 300 calories.
• Both Canned Tomato Paste as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Baked Frozen Sweet Potato with Salt:

• 300 calories of Tomato Paste have 1.3 times more Calcium, 2.4 times more Copper, 6.7 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 3.3 times more Potassium, 10.8 times more Selenium, 2.6 times more Zinc and 1.2 times more Water than Baked Frozen Sweet Potato with Salt.
• While 300 kcal of Baked Frozen Sweet Potato with Salt contain 1.8 times more Manganese and 3.4 times more Sodium than Canned Tomato Paste.
• 300 calories of Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 2.8 times more Fiber and 3.1 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Tomato Paste and Baked Frozen Sweet Potato with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Tomato Paste as well as Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.