Comparing Nutrients in 14 ounces Spanish Tomato SauceVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Protein Fat Carbs

Spanish Tomato Sauce

16%

77%

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

14 oz ▼

Macro Nutrients

Spanish Tomato Saucevs Canned Sweet Potato, Syrup Pack, Drained Solids

4.5%131kcal

Energy

14.8%429kcal

131 kcalvs429 kcal

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

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1.1%1.07g

Fat

1.3%1.27g

1.07 gvs1.27 g

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

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0.47%0.15g

Saturated Fat

0.86%0.27g

0.15 gvs0.27 g

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

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0.99%0.016g

Omega 3

5.46%0.087g

0.016 gvs0.087 g

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

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2.4%0.41g

Omega 6

2.78%0.47g

0.41 gvs0.47 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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22%28.7g

Carbohydrate

77.4%101g

28.7 gvs101 g

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

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Sugars

31.4%22.8g

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

NA gvs22.8 g

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

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Fructose

≤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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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14.6%5.56g

Fiber

31.3%12g

5.56 gvs12 g

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

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10.2%5.7g

Protein

9.07%5.1g

5.7 gvs5.1 g

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

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Vitamins

Spanish Tomato Saucevs Canned Sweet Potato, Syrup Pack, Drained Solids

21.6%194μg

Vitamin A

202%1818μg

RAE, retinol activity equivalents

194 μgvs1818 μg

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

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24.5%0.29mg

Vitamin B1

8.27%0.099mg

Thiamine

0.29 mgvs0.099 mg

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

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19%0.25mg

Vitamin B2

11.6%0.15mg

Riboflavin

0.25 mgvs0.15 mg

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

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32%5.13mg

Vitamin B3

8.43%1.35mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs1.35 mg

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

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22.3%1.1mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.1 mgvs1.6 mg

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

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54%0.7mg

Vitamin B6

19%0.25mg

Pyridoxine

0.7 mgvs0.25 mg

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

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Vitamin B7

6.88%2.06μg

Biotin

NA μgvs2.06 μg

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

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14%55.6μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

55.6 μgvs31.8 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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38%34mg

Vitamin C

47.6%43mg

Ascorbic acid

34 mgvs43 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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Vitamin E

30.4%4.56mg

Tocopherols and Tocotrienols

NA mgvs4.56 mg

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

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Vitamin K

8.6%10.3μg

Phytomenadione or phylloquinone

NA μgvs10.3 μg

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

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Minerals

Spanish Tomato Saucevs Canned Sweet Potato, Syrup Pack, Drained Solids

6.75%67.5mg

Calcium

6.75%67.5mg

67.5 mgvs67.5 mg

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

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70.6%0.64mg

Copper

73.6%0.66mg

0.64 mgvs0.66 mg

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

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Fluoride

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

NA μgvsNA μg

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

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173%14mg

Iron

47%3.77mg

14 mgvs3.77 mg

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

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18%75.4mg

Magnesium

11.3%47.6mg

75.4 mgvs47.6 mg

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

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37.3%0.86mg

Manganese

106%2.44mg

0.86 mgvs2.44 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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27.2%191mg

Phosphorus

14%99mg

191 mgvs99 mg

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

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43%1465mg

Potassium

22.5%766mg

1465 mgvs766 mg

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

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4.33%2.4μg

Selenium

5.77%3.18μg

2.4 μgvs3.18 μg

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

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125%1873mg

Sodium

10.3%155mg

1873 mgvs155 mg

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

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12.3%1.35mg

Zinc

5.77%0.64mg

1.35 mgvs0.64 mg

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

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9.56%354g

Water

7.77%288g

354 gvs288 g

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

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Lets compare vitamin content per 14 ounces of Spanish Tomato Sauce vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Canned Spanish Tomato Sauce has 3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 9.3 times more Vitamin A, 1.4 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Spanish Tomato Sauce.
Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Spanish Tomato Sauce vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Canned Spanish Tomato Sauce has 3.7 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium, 12.1 times more Sodium, 2.1 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.8 times more Manganese and 1.3 times more Selenium than Canned Spanish Tomato Sauce.
Both Canned Spanish Tomato Sauce and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Calcium and Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Sweet Potato, Syrup Pack, Drained Solids contain 3.3 times more Energy, 5.5 times more Omega 3, 3.5 times more Carbohydrate and 2.1 times more Fiber than Canned Spanish Tomato Sauce.
Both Canned Spanish Tomato Sauce and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Protein per 14 oz.
Both Canned Spanish Tomato Sauce as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Spanish Tomato SauceVS Sprouted Pinto BeansCanned Sweet Potato, Syrup Pack, Drained SolidsVS Sprouted Pinto Beans

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Comparing Nutrients in 14 ounces Spanish Tomato SauceVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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