Comparing Nutrients in 500 calories Canned Sweet Potato, Syrup Pack, Drained Solids VS Stewed Canned Tomatoes

Weight per 500 calories

• Canned Sweet Potato, Syrup Pack, Drained Solids: 463g
• Stewed Canned Tomatoes: 1923g

Canned Sweet Potato, Syrup Pack, Drained Solids have 4.2 times more energy per 100g than Stewed Canned Tomatoes. It has average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	6.37% 0.1g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	92% 119g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	93% 67.7g	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	NA	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	36.5% 14g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	236% 2120μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.65% 0.12mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.84% 1.57mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.02% 2.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.26% 37μg	24% 96μg	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	55.6% 50mg	169% 152mg	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	35.5% 5.32mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.87% 78.7mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	239% 2.15mg	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	55% 4.4mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	49.3% 1.13mg	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	16.5% 116mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	9.07% 336g	47.6% 1760g	3700g per day for Men 19-50 years

Canned Sweet Potato, Syrup Pack, Drained Solids VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Canned Sweet Potato, Syrup Pack, Drained Solids vs Stewed Canned Tomatoes:

• 500 calories of Canned Sweet Potato, Syrup Pack, Drained Solids have 12.3 times more Vitamin A than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 7.6 times more Vitamin B1, 3.8 times more Vitamin B2, 8.7 times more Vitamin B3, 2.6 times more Vitamin B9, 3 times more Vitamin C, 3 times more Vitamin E and 3.8 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Stewed Canned Tomatoes provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Sweet Potato, Syrup Pack, Drained Solids vs Stewed Canned Tomatoes:

• 500 calories of Canned Sweet Potato, Syrup Pack, Drained Solids have 2.5 times more Manganese than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 8.3 times more Calcium, 2.8 times more Copper, 5.8 times more Iron, 4.2 times more Magnesium, 3.3 times more Phosphorus, 4.5 times more Potassium, 3.1 times more Selenium, 23.5 times more Sodium, 4.4 times more Zinc and 5.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 500 calories of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.5 times more Sugars, 1.4 times more Fiber and 3 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.