Comparing Nutrients in 500 calories Tomatoes VS Cooked Yam, Boiled, Drained, Or Baked

Weight per 500 calories

• Tomatoes: 2778g
• Cooked Yam, Boiled, Drained, Or Baked: 431g

Cooked Yam, Boiled, Drained, Or Baked no Salt has 6.4 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 Cooked Yam, Boiled, Drained, Or Baked?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Tomatoes	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.42% 0.039g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	91% 118g	130g per day for Men 19-50 years
Sugars	101% 73g	2.9% 2.1g	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	44.2% 17g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	11.5% 6.42g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	130% 1167μg	2.87% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	17.2% 69μg	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	58% 52mg	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	9.77% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	8.26% 9.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	72.8% 0.66mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	18.5% 77.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	69.5% 1.6mg	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	30% 211mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	85% 2888mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.5% 3μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	2.3% 34.5mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	7.84% 0.86mg	11mg per day for Men 19-50 years
Water	71% 2626g	8.17% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Cooked Yam, Boiled, Drained, Or Baked:

• Raw Ripe Red Tomatoes have 45.1 times more Vitamin A, 2.5 times more Vitamin B1, 4.4 times more Vitamin B2, 6.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 6 times more Vitamin B9, 7.3 times more Vitamin C, 10.2 times more Vitamin E and 22.1 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Raw Ripe Red Tomatoes as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Cooked Yam, Boiled, Drained, Or Baked:

• Raw Ripe Red Tomatoes have 4.6 times more Calcium, 2.5 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 2 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 4 times more Sodium, 5.5 times more Zinc and 8.7 times more Water than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains more Selenium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 9.2 times more Fat, 2.1 times more Omega 3, 10.3 times more Omega 6, 34.6 times more Sugars, 2 times more Fiber and 3.8 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Raw Ripe Red Tomatoes and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.