Comparing Nutrients in 7 ounces Tomatoes VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	3.44% 1.03μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	2% 20mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	37% 0.33mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11.3% 383mg	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	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.9% 144g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 1.3 times more Vitamin C and 3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 10.9 times more Vitamin A, 2 times more Vitamin B2, 4.5 times more Vitamin B5 and 2.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B7 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Ripe Red Tomatoes have 1.2 times more Potassium and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.7 times more Calcium, 2.8 times more Copper, 3.5 times more Iron, 5.4 times more Manganese, more Selenium and 7.8 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Sweet Potato, Syrup Pack, Drained Solids contain 6 times more Energy, 7.3 times more Omega 3, 6.5 times more Carbohydrate, 2.2 times more Sugars, 2.5 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.