Comparing Nutrients in 100 grams Tomato Puree VS Frozen Sweet Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Frozen Sweet Potato Puffs	3%	20%	77%

Macro Nutrients

	Tomato Puree	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Energy	1.3% 38kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3.7% 3.58g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	10.6% 7.65g	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	3.3% 2.38g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	5% 1.9g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.8% 10.6mg	2.44% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	NA	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	22.3% 1.78mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	NA	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	NA	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	5.7% 40mg	NA	700mg per day for Men 19-50 years
Potassium	13% 439mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	NA	11mg per day for Men 19-50 years
Water	2.38% 88g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Frozen Sweet Potato Puffs per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree versus 100 g of Frozen Sweet Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Puree vs Frozen Sweet Potato Puffs:

• 100 grams of Tomato Puree have 4.8 times more Vitamin C than Frozen Sweet Potato Puffs.

Comparing minerals per 100 grams for Tomato Puree vs Frozen Sweet Potato Puffs:

• 100 grams of Tomato Puree have 4.5 times more Iron, 1.8 times more Potassium and 1.4 times more Water than Frozen Sweet Potato Puffs.
• While 100 g of Frozen Sweet Potato Puffs, Unprepared contain 3.2 times more Calcium and 8.9 times more Sodium than Canned Tomato Puree.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 1.2 times more Protein than Frozen Sweet Potato Puffs.
• While 100 g of Frozen Sweet Potato Puffs, Unprepared contain 4.2 times more Energy, 17 times more Fat, 3.4 times more Carbohydrate and 1.6 times more Sugars than Canned Tomato Puree.
• Both Tomato Puree and Frozen Sweet Potato Puffs offer comparable quantities of Fiber per 100 grams.
• 100 grams of Tomato Puree provide inadequate amounts of Energy