Comparing Nutrients in 100 grams Cooked Yam, Boiled, Drained, Or Baked with Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	3.93% 114kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	14.5% 19g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	16.6% 0.22mg	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	4% 16μg	3% 12μg	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	13.4% 12mg	24.3% 22mg	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	2.27% 0.34mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	40.6% 0.37mg	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	6.5% 0.52mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	13% 0.3mg	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	7% 49mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	16.3% 244mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.9% 70g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked with Salt VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Yam, Boiled, Drained, Or Baked with Salt versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Yam, Boiled, Drained, Or Baked with Salt vs Tomato Paste:

• 100 grams of Cooked Yam, Boiled, Drained, Or Baked with Salt have 1.6 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 12.7 times more Vitamin A, 5.5 times more Vitamin B2, 5.6 times more Vitamin B3, 1.8 times more Vitamin C, 12.6 times more Vitamin E and 5 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Tomato Paste provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Yam, Boiled, Drained, Or Baked with Salt vs Tomato Paste:

• 100 grams of Cooked Yam, Boiled, Drained, Or Baked with Salt have 1.2 times more Manganese and 4.1 times more Sodium than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 2.6 times more Calcium, 2.4 times more Copper, 5.7 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 7.6 times more Selenium and 3.2 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• 100 grams of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Yam, Boiled, Drained, Or Baked with Salt have 1.4 times more Energy and 1.4 times more Carbohydrate than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 24.9 times more Sugars and 2.9 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Tomato Paste offer comparable quantities of Fiber per 100 grams.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.