Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Tomatoes in Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	30.7% 40g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	11.4% 8.3g	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	3.6% 2.6g	1.9% 1.4g	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	% 2.46g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 5g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.6% 3.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	5.46% 22μg	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	27.8% 25mg	5.3% 4.76mg	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	7.8% 1.17mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sweet Potato	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	22.3% 0.51mg	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	4.8% 33.7mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.14% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Sweet Potato:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.4 times more Vitamin B1, 1.3 times more Vitamin B3, 5.3 times more Vitamin C, 2.3 times more Vitamin E and 1.4 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 35.5 times more Vitamin A, 6.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Sweet Potato have similar amounts of Vitamin B2 per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Sweet Potato:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.1 times more Sodium and 1.2 times more Water than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.9 times more Copper, 2.5 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium and 2.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Sweet Potato have similar amounts of Calcium, Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.9 times more Fructose than Raw Sweet Potato.
• While Raw Sweet Potato contains 5.4 times more Energy, 5.8 times more Carbohydrate, 1.6 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.