Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

Weight per 300 calories

Canned Sweet Potato, Syrup Pack, Drained Solids

278g

Spanish Tomato Sauce

909g

Canned Sweet Potato, Syrup Pack, Drained Solids have 3.3 times more energy per 100g than Spanish Tomato Sauce. It has average energy density when compared to other foods. Canned Spanish Tomato Sauce having low energy density.

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or Spanish Tomato Sauce?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

Spanish Tomato Sauce

16%

77%

300 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Spanish Tomato Sauce

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.92%0.89g

Fat

2.53%2.45g

0.89 gvs2.45 g

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

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0.6%0.19g

Saturated Fat

1.08%0.35g

0.19 gvs0.35 g

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

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3.8%0.061g

Omega 3

2.27%0.036g

0.061 gvs0.036 g

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

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1.94%0.33g

Omega 6

5.5%0.94g

0.33 gvs0.94 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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54%70.4g

Carbohydrate

50.6%66g

70.4 gvs66 g

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

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22%16g

Sugars

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

16 gvsNA 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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22%8.33g

Fiber

33.5%12.7g

8.33 gvs12.7 g

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

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6.35%3.56g

Protein

23.4%13g

3.56 gvs13 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Spanish Tomato Sauce

141%1272μg

Vitamin A

49.5%445μg

RAE, retinol activity equivalents

1272 μgvs445 μg

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

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5.8%0.069mg

Vitamin B1

56%0.67mg

Thiamine

0.069 mgvs0.67 mg

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

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8.1%0.11mg

Vitamin B2

43.4%0.56mg

Riboflavin

0.11 mgvs0.56 mg

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

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5.9%0.94mg

Vitamin B3

73.4%11.7mg

Niacin, nicotinic acid, niacinamide

0.94 mgvs11.7 mg

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

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22.3%1.1mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.1 mgvs2.55 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

13.2%0.17mg

Vitamin B6

124%1.6mg

Pyridoxine

0.17 mgvs1.6 mg

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

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4.8%1.44μg

Vitamin B7

Biotin

1.44 μgvsNA μg

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

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5.56%22.2μg

Vitamin B9

32%127μg

Folates and Folic Acid

22.2 μgvs127 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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33.3%30mg

Vitamin C

87%78mg

Ascorbic acid

30 mgvs78 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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21.3%3.2mg

Vitamin E

Tocopherols and Tocotrienols

3.2 mgvsNA mg

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

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6%7.22μg

Vitamin K

Phytomenadione or phylloquinone

7.22 μgvsNA μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Spanish Tomato Sauce

4.72%47.2mg

Calcium

15.5%155mg

47.2 mgvs155 mg

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

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51.5%0.46mg

Copper

162%1.45mg

0.46 mgvs1.45 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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33%2.64mg

Iron

395%31.6mg

2.64 mgvs31.6 mg

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

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7.94%33.3mg

Magnesium

41%173mg

33.3 mgvs173 mg

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

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74.3%1.7mg

Manganese

85.4%1.96mg

1.7 mgvs1.96 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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9.92%69.4mg

Phosphorus

62.3%436mg

69.4 mgvs436 mg

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

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15.8%536mg

Potassium

99%3355mg

536 mgvs3355 mg

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

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4.04%2.22μg

Selenium

9.9%5.45μg

2.22 μgvs5.45 μg

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

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7.22%108mg

Sodium

286%4291mg

108 mgvs4291 mg

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

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4.04%0.44mg

Zinc

28%3.1mg

0.44 mgvs3.1 mg

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

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5.44%201g

Water

22%810g

201 gvs810 g

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

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Lets compare vitamin content per 300 calories of Canned Sweet Potato, Syrup Pack, Drained Solids vs Spanish Tomato Sauce:

Canned Sweet Potato, Syrup Pack, Drained Solids have 2.9 times more Vitamin A than Canned Spanish Tomato Sauce.
While Canned Spanish Tomato Sauce contains 9.7 times more Vitamin B1, 5.3 times more Vitamin B2, 12.4 times more Vitamin B3, 2.3 times more Vitamin B5, 9.3 times more Vitamin B6, 5.7 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Sweet Potato, Syrup Pack, Drained Solids vs Spanish Tomato Sauce:

Canned Spanish Tomato Sauce contains 3.3 times more Calcium, 3.1 times more Copper, 12 times more Iron, 5.2 times more Magnesium, 6.3 times more Phosphorus, 6.3 times more Potassium, 2.5 times more Selenium, 39.6 times more Sodium, 7 times more Zinc and 4 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Canned Spanish Tomato Sauce have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.7 times more Omega 3 than Canned Spanish Tomato Sauce.
While Canned Spanish Tomato Sauce contains 2.8 times more Omega 6, 1.5 times more Fiber and 3.7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Canned Spanish Tomato Sauce have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Canned Spanish Tomato Sauce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Sweet Potato, Syrup Pack, Drained SolidsVS Sprouted Pinto BeansSpanish Tomato SauceVS Sprouted Pinto Beans

Compare Foods

Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or Spanish Tomato Sauce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: