Comparing Nutrients in 500 calories Tomatoes VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 500 calories

• Tomatoes: 2778g
• Canned Sweet Potato, Syrup Pack, Solids And Liquids: 562g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 4.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Canned Sweet Potato, Syrup Pack, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Tomatoes	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.16% 1.12g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	90% 118g	130g per day for Men 19-50 years
Sugars	101% 73g	119% 86.5g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	37% 14g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	9.83% 5.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	130% 1167μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	9.83% 39.3μg	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	423% 381mg	65.5% 59mg	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	100% 15mg	35.2% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	27.8% 278mg	8.43% 84.3mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	77.4% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	124% 2.85mg	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	95% 667mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.15% 3.93μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	71% 2626g	11.8% 435g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 7.6 times more Vitamin B1, 2 times more Vitamin B2, 6.4 times more Vitamin B3, 1.3 times more Vitamin B5, 7.8 times more Vitamin B6, 5.8 times more Vitamin B7, 10.6 times more Vitamin B9, 6.5 times more Vitamin C, 2.8 times more Vitamin E and 18.6 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.8 times more Vitamin A than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 4.4 times more Phosphorus, 6.3 times more Potassium, 4.4 times more Zinc and 6 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 4.9 times more Fat, 5.6 times more Omega 6, 2.4 times more Fiber and 4.4 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Raw Ripe Red Tomatoes and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.