Comparing Nutrients in 7 ounces Spanish Tomato Sauce VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	11% 97μg	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.44% 1.03μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	3.97% 16μg	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	19% 17mg	24% 21.4mg	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	NA	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	37% 0.33mg	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	86.3% 6.9mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	53% 1.22mg	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	13.6% 95mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	62.4% 937mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.78% 177g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Canned Sweet Potato, Syrup Pack, Drained Solids per 7 oz

Compare the macro and micronutrient content in 7 oz of Spanish Tomato Sauce versus 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Spanish Tomato Sauce vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Spanish Tomato Sauce have 3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 9.3 times more Vitamin A, 1.4 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Spanish Tomato Sauce.
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spanish Tomato Sauce vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Spanish Tomato Sauce have 3.7 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium, 12.1 times more Sodium, 2.1 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.8 times more Manganese than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Copper per seven ounces.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Zinc
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 3.3 times more Energy, 3.5 times more Carbohydrate and 2.1 times more Fiber than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Protein per seven ounces.
• 7 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.