Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Sweet Potato

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Sweet Potato: 581g

Raw Sweet Potato has 5.4 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 500 calories - Tomatoes in Juice with Salt or Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Tomatoes in Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.36% 0.006g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	0.44% 0.076g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	90% 117g	130g per day for Men 19-50 years
Sugars	110% 79.7g	33.5% 24.3g	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	56.5% 41g	5.6% 4.07g	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	% 38.8g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 14.7g	g per day for Men 19-50 years
Fiber	156% 59.4g	46% 17.4g	38g per day for Men 19-50 years
Protein	44% 24.7g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	458% 4122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	16% 64μg	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	438% 394mg	15.5% 14mg	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	123% 18.4mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	8.72% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Calcium	103% 1031mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	44.3% 3.55mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	65.2% 1.5mg	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	76% 531mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	57.6% 1959mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	6.34% 3.5μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	80% 2961g	12% 449g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Sweet Potato:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 39.6 times more Vitamin B1, 4.8 times more Vitamin B2, 6.9 times more Vitamin B3, 2.9 times more Vitamin B6, 3.9 times more Vitamin B9, 28.2 times more Vitamin C, 12.2 times more Vitamin E and 7.8 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 6.6 times more Vitamin A and 1.3 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Sweet Potato:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.9 times more Calcium, 1.9 times more Copper, 5 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 3 times more Potassium, 6.3 times more Selenium, 11.2 times more Sodium, 2.2 times more Zinc and 6.6 times more Water than Raw Sweet Potato.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 26.9 times more Fat, 21.5 times more Omega 3, 40.1 times more Omega 6, 3.3 times more Sugars, 10.1 times more Fructose, 3.4 times more Fiber and 2.7 times more Protein than Raw Sweet Potato.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Sweet Potato have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Sweet Potato have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.