Comparing Nutrients in 100 grams Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	4.1% 90kcal	1.1% 24kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the Dietary Guidelines 2020.
Fat	0.15% 0.15g	0.31% 0.3g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.16% 0.052g	0.13% 0.041g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	0.38% 0.006g	0.31% 0.005g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	0.53% 0.09g	0.68% 0.12g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	8.94% 6.5g	4.9% 3.56g	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	0.69% 0.5g	2.3% 1.67g	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	% 0.57g	% 1.82g	g per day for Men 19-50 years
Sucrose	% 2.28g	% 0.07g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	3.95% 1.5g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	3.6% 2g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	107% 961μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	8.9% 0.11mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	8.15% 0.11mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	9.3% 1.5mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	17.7% 0.88mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	22% 0.29mg	7.54% 0.098mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	8% 2.4μg	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	1.5% 6μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	21.8% 19.6mg	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	4.73% 0.71mg	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	1.9% 2.3μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	3.8% 38mg	1.4% 14mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	18% 0.16mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
Fluoride	NA	0.87% 35μg	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	8.63% 0.69mg	12% 0.96mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	6.43% 27mg	3.57% 15mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	21.6% 0.5mg	4.9% 0.11mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	7.7% 54mg	3.86% 27mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	14% 475mg	8.74% 297mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	16.4% 246mg	31.6% 474mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	2.9% 0.32mg	2% 0.22mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	2.05% 75.8g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Tomato Sauce with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 100 g of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Tomato Sauce with Salt:

• 100 grams of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 43.7 times more Vitamin A, 4.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.8 times more Vitamin C than Tomato Sauce with Salt.
• While 100 g of Canned Tomato Sauce with Salt contain 1.5 times more Vitamin B9 and 2 times more Vitamin E than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 100 grams of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Tomato Sauce with Salt:

• 100 grams of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 2.7 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 4.4 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Tomato Sauce with Salt.
• While 100 g of Canned Tomato Sauce with Salt contain 1.4 times more Iron and 1.9 times more Sodium than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Tomato Sauce with Salt contain similar levels of Water per 100 grams.
• 100 grams of Tomato Sauce with Salt lack sufficient amounts of Calcium
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Tomato Sauce with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 3.8 times more Energy, 3.9 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 1.7 times more Protein than Tomato Sauce with Salt.
• While 100 g of Canned Tomato Sauce with Salt contain 3.3 times more Fructose than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 100 grams of Tomato Sauce with Salt provide inadequate amounts of Energy
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.