Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Baked Sweet Potato	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	12.7% 9.2g	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	2.56% 1.86g	0.98% 0.71g	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	% 1.67g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.23g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	151% 1362μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	2.13% 8.5μg	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	36% 32.3mg	31% 27.8mg	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	5.3% 0.79mg	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	25.4% 0.23mg	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% 0.96mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	30.6% 0.7mg	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	5.67% 39.7mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	20% 673mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Baked Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Baked Sweet Potato:

• 5 ounces of Cooked Ripe Red Tomatoes have 2.2 times more Vitamin B9 and 1.2 times more Vitamin K than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 40 times more Vitamin A, 3 times more Vitamin B1, 4.8 times more Vitamin B2, 2.8 times more Vitamin B3, 6.9 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Baked Sweet Potato provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Baked Sweet Potato:

• 5 ounces of Cooked Ripe Red Tomatoes have 1.2 times more Water than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 3.5 times more Calcium, 2.1 times more Copper, 3 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 3.3 times more Sodium and 2.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Baked Sweet Potato contain similar levels of Iron per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sweet Potato Baked in skin, flesh only contain 5 times more Energy, 5.2 times more Carbohydrate, 2.6 times more Sugars, 4.7 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in five ounces.