Comparing Nutrients in 7 ounces Tomatoes VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Tomatoes	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	35.4% 46g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	15% 11g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	11.5% 10.3mg	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	7.14% 1.07mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	2% 20mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	61.3% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	85.2% 1.96mg	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	6.8% 47.6mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.96% 147g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Canned Mashed Sweet Potato:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B1, 1.4 times more Vitamin B9, 2.6 times more Vitamin C and 3.3 times more Vitamin K than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 10.4 times more Vitamin A, 4.7 times more Vitamin B2, 1.6 times more Vitamin B3, 5.8 times more Vitamin B5, 2.9 times more Vitamin B6, 4.2 times more Vitamin B7 and 2 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Canned Mashed Sweet Potato:

• Raw Ripe Red Tomatoes have 1.3 times more Water than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 3 times more Calcium, 4.7 times more Copper, 4.9 times more Iron, 2.2 times more Magnesium, 8.7 times more Manganese, 2.2 times more Phosphorus, more Selenium and 15 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Mashed Sweet Potato have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Mashed Sweet Potato contains 5.6 times more Energy, 6 times more Carbohydrate, 2.1 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.