Comparing Nutrients in 300 calories Spanish Tomato Sauce VS Canned Sweet Potato, Syrup Pack, Drained Solids

Weight per 300 calories

• Spanish Tomato Sauce: 909g
• Canned Sweet Potato, Syrup Pack, Drained Solids: 278g

Canned Sweet Potato, Syrup Pack, Drained Solids have 3.3 times more energy per unit of mass than Canned Spanish Tomato Sauce, which is average in comparison to other foods. Spanish Tomato Sauce having low energy density.

Discover which food has more nutrients per 300 calories - Spanish Tomato Sauce or Canned Sweet Potato, Syrup Pack, Drained Solids?

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.35g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	54% 70.4g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.5% 12.7g	22% 8.33g	38g per day for Men 19-50 years
Protein	23.4% 13g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	49.5% 445μg	141% 1272μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	5.9% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	13.2% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.8% 1.44μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32% 127μg	5.56% 22.2μg	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	87% 78mg	33.3% 30mg	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	NA	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.72% 47.2mg	1000mg per day for Men 19-50 years
Copper	162% 1.45mg	51.5% 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	395% 31.6mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	85.4% 1.96mg	74.3% 1.7mg	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	62.3% 436mg	9.92% 69.4mg	700mg per day for Men 19-50 years
Potassium	99% 3355mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	286% 4291mg	7.22% 108mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	4.04% 0.44mg	11mg per day for Men 19-50 years
Water	22% 810g	5.44% 201g	3700g per day for Men 19-50 years

Spanish Tomato Sauce VS Canned Sweet Potato, Syrup Pack, Drained Solids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Spanish Tomato Sauce or Canned Sweet Potato, Syrup Pack, Drained Solids?

Lets compare vitamin content per 300 calories of Spanish Tomato Sauce vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 300 calories of Spanish Tomato Sauce have 9.7 times more Vitamin B1, 5.3 times more Vitamin B2, 12.4 times more Vitamin B3, 2.3 times more Vitamin B5, 9.3 times more Vitamin B6, 5.7 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 300 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.9 times more Vitamin A than Canned Spanish Tomato Sauce.
• 300 calories of Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Spanish Tomato Sauce vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 300 calories of Spanish Tomato Sauce have 3.3 times more Calcium, 3.1 times more Copper, 12 times more Iron, 5.2 times more Magnesium, 6.3 times more Phosphorus, 6.3 times more Potassium, 2.5 times more Selenium, 39.6 times more Sodium, 7 times more Zinc and 4 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Spanish Tomato Sauce and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Manganese per 300 calories.
• 300 calories of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spanish Tomato Sauce have 1.5 times more Fiber and 3.7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Spanish Tomato Sauce and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.