Comparing Nutrients in 100 calories Sweet PotatoVS Tomatoes

Weight per 100 calories

Sweet Potato

116g

Tomatoes

556g

Sweet Potato has 4.8 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Sweet Potato or Tomatoes?

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Tomatoes

17%

74%

100 kcal ▼

Macro Nutrients

Sweet Potatovs Tomatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.06%0.058g

Fat

1.15%1.1g

0.058 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.065%0.021g

Saturated Fat

0.49%0.16g

0.021 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.073%0.001g

Omega 3

1.04%0.017g

0.001 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.089%0.015g

Omega 6

2.6%0.44g

0.015 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.4g

Carbohydrate

16.6%21.6g

23.4 gvs21.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.7%4.86g

Sugars

20%14.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.86 gvs14.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.12%0.81g

Fructose

10.5%7.6g

≤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]

0.81 gvs7.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.1g

Glucose

%6.94g

1.1 gvs6.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.93g

Sucrose

%0g

2.93 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.18%3.5g

Fiber

17.5%6.67g

3.5 gvs6.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.26%1.83g

Protein

8.73%4.9g

1.83 gvs4.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweet Potatovs Tomatoes

92%824μg

Vitamin A

26%233μg

RAE, retinol activity equivalents

824 μgvs233 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.56%0.091mg

Vitamin B1

17%0.21mg

Thiamine

0.091 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B2

8.1%0.11mg

Riboflavin

0.071 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.05%0.65mg

Vitamin B3

20.6%3.3mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs3.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.6%0.93mg

Vitamin B5

9.9%0.49mg

Pantothenic acid

0.93 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.7%0.24mg

Vitamin B6

34%0.44mg

Pyridoxine

0.24 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%2.03μg

Vitamin B7

8.7%2.6μg

Biotin

2.03 μgvs2.6 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.2%12.8μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

12.8 μgvs83.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.1%2.8mg

Vitamin C

84.6%76mg

Ascorbic acid

2.8 mgvs76 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2%0.3mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

0.3 mgvs3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.74%2.1μg

Vitamin K

36.6%44μg

Phytomenadione or phylloquinone

2.1 μgvs44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Potatovs Tomatoes

3.5%35mg

Calcium

5.56%55.6mg

35 mgvs55.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.5%0.18mg

Copper

36.4%0.33mg

0.18 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.32%12.8μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs12.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.87%0.71mg

Iron

18.8%1.5mg

0.71 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.92%29mg

Magnesium

14.6%61mg

29 mgvs61 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

27.5%0.63mg

0.3 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.8%54.7mg

Phosphorus

19%133mg

54.7 mgvs133 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.5%392mg

Potassium

38.7%1317mg

392 mgvs1317 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.27%0.7μg

Selenium

0%0μg

0.7 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.26%64mg

Sodium

1.85%27.8mg

64 mgvs27.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.17%0.35mg

Zinc

8.6%0.94mg

0.35 mgvs0.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.43%90g

Water

14%525g

90 gvs525 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sweet Potato vs Tomatoes:

Raw Sweet Potato has 3.5 times more Vitamin A and 1.9 times more Vitamin B5 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 5.1 times more Vitamin B3, 1.8 times more Vitamin B6, 1.3 times more Vitamin B7, 6.5 times more Vitamin B9, 27.3 times more Vitamin C, 9.9 times more Vitamin E and 21 times more Vitamin K than Raw Sweet Potato.
Both Raw Sweet Potato as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweet Potato vs Tomatoes:

Raw Sweet Potato has more Selenium and 2.3 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.6 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 3.4 times more Potassium, 2.7 times more Zinc and 5.8 times more Water than Raw Sweet Potato.

Comparison of macro-nutrients per 100 calories:

Raw Ripe Red Tomatoes contain 19.1 times more Fat, 14.3 times more Omega 3, 29.4 times more Omega 6, 3 times more Sugars, 9.4 times more Fructose, 1.9 times more Fiber and 2.7 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Sweet Potato as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sweet PotatoVS Baked Sweet PotatoTomatoesVS Baked Sweet PotatoSweet PotatoVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 100 calories Sweet PotatoVS Tomatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Sweet Potato or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: