Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Cooked Sweet Potato, Boiled, Without Skin with Salt: 395g

Cooked Sweet Potato, Boiled, Without Skin with Salt has 2.9 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Cooked Sweet Potato, Boiled, Without Skin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	54% 70g	130g per day for Men 19-50 years
Sugars	56% 40.6g	31.3% 22.7g	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	30% 21.7g	2.34% 1.7g	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	% 19g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 5.64g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	26% 9.87g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	9.66% 5.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	345% 3107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.4% 57.7μg	5.92% 23.7μg	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	101% 91mg	56% 50.5mg	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	64% 9.58mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	6.9% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	39.2% 392mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	41.2% 0.37mg	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	192% 15.3mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	45.7% 1.05mg	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	33% 231mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	26.7% 908mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	69.2% 1038mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	7.18% 0.79mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	8.55% 316g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Cooked Sweet Potato, Boiled, Without Skin With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Cooked Sweet Potato, Boiled, Without Skin with Salt?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 300 calories of Stewed Canned Tomatoes have 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 2.4 times more Vitamin B9, 1.8 times more Vitamin C, 2.6 times more Vitamin E and 3.3 times more Vitamin K than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 300 kcal of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 29.9 times more Vitamin A, 1.7 times more Vitamin B5 and 3.3 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 300 calories of Stewed Canned Tomatoes have 3.7 times more Calcium, 3.5 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Potassium, 8.8 times more Selenium, 2.5 times more Sodium, 2.5 times more Zinc and 3.3 times more Water than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 300 kcal of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 1.5 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.8 times more Sugars, 12.8 times more Fructose and 1.9 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Stewed Canned Tomatoes and Cooked Sweet Potato, Boiled, Without Skin with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.