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

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.83% 0.14g	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	32% 41.5g	130g per day for Men 19-50 years
Sugars	NA	42% 30.6g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	11% 97μg	83% 748μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	5.66% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.65% 0.79μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	3.47% 14μg	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	23% 21mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	27.3% 0.25mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	43.7% 1mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	62.4% 937mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.78% 177g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids 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, Solids And Liquids:

• 7 ounces of Spanish Tomato Sauce have 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 7.7 times more Vitamin A than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids:

• 7 ounces of Spanish Tomato Sauce have 1.3 times more Copper, 4.4 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium, 16.3 times more Sodium and 1.8 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.3 times more Manganese than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Zinc
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spanish Tomato Sauce have 1.5 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.7 times more Energy, 2.9 times more Carbohydrate and 1.8 times more Fiber than Canned Spanish Tomato Sauce.
• 7 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Protein
• Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.