Comparing Nutrients in 5 ounces Tomato Paste VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Tomato Paste	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	4% 116kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	25.3% 33g	130g per day for Men 19-50 years
Sugars	24% 17.3g	10.7% 7.73g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.12g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	12% 108μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.3% 2.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	3.9% 15.6μg	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	34.5% 31mg	8.2% 7.37mg	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	40.6% 6.1mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	43.8% 0.39mg	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	53% 4.22mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	61% 1.4mg	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	17% 118mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	7.1% 106mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Canned Mashed Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Canned Mashed Sweet Potato:

• 5 ounces of Tomato Paste have 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 4.2 times more Vitamin C, 3.9 times more Vitamin E and 4.8 times more Vitamin K than Canned Mashed Sweet Potato.
• While 5 oz of Canned Mashed Sweet Potato contain 5.7 times more Vitamin A and 3.6 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Canned Mashed Sweet Potato provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• Both Canned Tomato Paste as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Canned Mashed Sweet Potato:

• 5 ounces of Tomato Paste have 1.3 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 4.8 times more Potassium, 6.6 times more Selenium and 3 times more Zinc than Canned Mashed Sweet Potato.
• While 5 oz of Canned Mashed Sweet Potato contain 3.3 times more Manganese and 1.3 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Canned Mashed Sweet Potato contain similar levels of Calcium per five ounces.
• 5 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.2 times more Sugars, 2.4 times more Fiber and 2.2 times more Protein than Canned Mashed Sweet Potato.
• Both Tomato Paste and Canned Mashed Sweet Potato offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Canned Tomato Paste as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in five ounces.