Comparing Nutrients in 5 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	4.4% 128kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	22.6% 29.3g	20.6% 27g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	24% 17.3g	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	0.98% 0.71g	11.4% 8.3g	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	% 0.81g	% 8.15g	g per day for Men 19-50 years
Sucrose	% 3.23g	% 0.43g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	151% 1362μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	4.25% 17μg	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	31% 27.8mg	34.5% 31mg	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	6.7% 1mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	5.4% 54mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	57.5% 0.52mg	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	12.2% 0.98mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	18.6% 0.43mg	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	11% 76.5mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Tomato Paste:

• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 12.6 times more Vitamin A, 1.8 times more Vitamin B1, 6.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B9, 6.1 times more Vitamin E and 5 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Tomato Paste provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Tomato Paste:

• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 1.6 times more Manganese and 4.2 times more Sodium than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.3 times more Copper, 4.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium, 26.5 times more Selenium and 2 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Tomato Paste contain similar levels of Calcium per five ounces.
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Tomato Paste contain 1.9 times more Sugars, 11.7 times more Fructose and 2.1 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in five ounces.