Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Sweet Potato	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	5.53% 7.2g	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	5.62% 0.067mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Sweet Potato	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	33.3% 0.3mg	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	6.45% 0.52mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	3.97% 27.8mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Sweet Potato:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.6 times more Vitamin C than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 35.5 times more Vitamin A, 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 5.4 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Sweet Potato provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Sweet Potato:

• 7 ounces of Canned Tomatoes with Green Chilies have 7.3 times more Sodium and 1.2 times more Water than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 1.5 times more Calcium, 1.7 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium and 2.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Sweet Potato lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sweet Potato contain 5.7 times more Energy, 5.6 times more Carbohydrate and 2.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.