Comparing Nutrients in 7 ounces Baked Sweet Potato VS Cooked Ripe Red Tomatoes

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.16% 179kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	17.7% 13g	6.8% 4.94g	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	1.37% 0.99g	3.6% 2.6g	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	% 1.13g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	7.12% 4g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	212% 1907μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	6.45% 25.8μg	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	43.2% 39mg	50.3% 45.2mg	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	9.4% 1.4mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	16.5% 0.15mg	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	17% 1.37mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	9.06% 0.21mg	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	15.3% 107mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.06% 150g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Sweet Potato vs Cooked Ripe Red Tomatoes:

• Sweet Potato Baked in skin, flesh only has 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.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Cooked Ripe Red Tomatoes have similar amounts of Vitamin C and Vitamin K per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Sweet Potato vs Cooked Ripe Red Tomatoes:

• Sweet Potato Baked in skin, flesh only has 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 Sweet Potato Baked in skin, flesh only and Cooked Ripe Red Tomatoes have similar amounts of Iron and Water per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweet Potato Baked in skin, flesh only has 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.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Fructose than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.