Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Cooked Yam, Boiled, Drained, Or Baked

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Cooked Yam, Boiled, Drained, Or Baked: 259g

Cooked Yam, Boiled, Drained, Or Baked no Salt has 7.3 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is average in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Cooked Yam, Boiled, Drained, Or Baked?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	54.7% 71g	130g per day for Men 19-50 years
Sugars	66% 48g	1.75% 1.27g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	26.5% 10g	38g per day for Men 19-50 years
Protein	26.5% 15g	6.9% 3.85g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	1.72% 15.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	5.57% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	10.3% 41.4μg	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	263% 236mg	34.8% 31.3mg	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	73.8% 11mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	62% 619mg	3.62% 36.2mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	43.7% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	17% 1.34mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	41.7% 0.96mg	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	45.5% 319mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	51% 1733mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	1.38% 20.7mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	48% 1777g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Cooked Yam, Boiled, Drained, Or Baked:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 24.2 times more Vitamin A, 43.9 times more Vitamin B1, 14.2 times more Vitamin B2, 9.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6, 3.6 times more Vitamin B9, 7.5 times more Vitamin C, 12.6 times more Vitamin E and 8.2 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Cooked Yam, Boiled, Drained, Or Baked:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 17.1 times more Calcium, 2.5 times more Copper, 7.9 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium, 7.3 times more Selenium, 104.2 times more Sodium, 4.4 times more Zinc and 9.8 times more Water than Cooked Yam, Boiled, Drained, Or Baked no Salt.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 12.9 times more Fat, 3.2 times more Omega 3, 14.1 times more Omega 6, 37.7 times more Sugars, 3.5 times more Fiber and 3.8 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.