Comparing Nutrients in 500 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Spanish Tomato Sauce

Weight per 500 calories

Canned Sweet Potato, Syrup Pack, Solids And Liquids

562g

Spanish Tomato Sauce

1515g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.7 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 500 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Spanish Tomato Sauce?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Spanish Tomato Sauce

16%

77%

500 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Spanish Tomato Sauce

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.16%1.12g

Fat

4.2%4.1g

1.12 gvs4.1 g

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

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0.72%0.23g

Saturated Fat

1.8%0.58g

0.23 gvs0.58 g

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

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4.56%0.073g

Omega 3

3.8%0.061g

0.073 gvs0.061 g

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

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2.35%0.4g

Omega 6

9.2%1.56g

0.4 gvs1.56 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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90%118g

Carbohydrate

84.4%110g

118 gvs110 g

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

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119%86.5g

Sugars

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

86.5 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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37%14g

Fiber

56%21.2g

14 gvs21.2 g

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

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9.83%5.5g

Protein

39%22g

5.5 gvs22 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, Solids And Liquidsvs Spanish Tomato Sauce

235%2118μg

Vitamin A

82.5%742μg

RAE, retinol activity equivalents

2118 μgvs742 μg

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

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11.2%0.13mg

Vitamin B1

93%1.12mg

Thiamine

0.13 mgvs1.12 mg

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

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20%0.26mg

Vitamin B2

72.3%0.94mg

Riboflavin

0.26 mgvs0.94 mg

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

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16%2.56mg

Vitamin B3

122%19.6mg

Niacin, nicotinic acid, niacinamide

2.56 mgvs19.6 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

37%1.85mg

Vitamin B5

85%4.26mg

Pantothenic acid

1.85 mgvs4.26 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

22%0.29mg

Vitamin B6

206%2.7mg

Pyridoxine

0.29 mgvs2.7 mg

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

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7.5%2.25μg

Vitamin B7

Biotin

2.25 μgvsNA μg

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

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9.83%39.3μg

Vitamin B9

53%212μg

Folates and Folic Acid

39.3 μgvs212 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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65.5%59mg

Vitamin C

145%130mg

Ascorbic acid

59 mgvs130 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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35.2%5.3mg

Vitamin E

Tocopherols and Tocotrienols

5.3 mgvsNA mg

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

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9.83%11.8μg

Vitamin K

Phytomenadione or phylloquinone

11.8 μgvsNA μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Spanish Tomato Sauce

8.43%84.3mg

Calcium

25.8%258mg

84.3 mgvs258 mg

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

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77.4%0.7mg

Copper

269%2.42mg

0.7 mgvs2.42 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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56%4.5mg

Iron

659%52.7mg

4.5 mgvs52.7 mg

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

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17.4%73mg

Magnesium

68.5%288mg

73 mgvs288 mg

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

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124%2.85mg

Manganese

142%3.27mg

2.85 mgvs3.27 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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21.7%152mg

Phosphorus

104%727mg

152 mgvs727 mg

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

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30.6%1039mg

Potassium

164%5591mg

1039 mgvs5591 mg

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

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7.15%3.93μg

Selenium

16.5%9.1μg

3.93 μgvs9.1 μg

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

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11%163mg

Sodium

477%7152mg

163 mgvs7152 mg

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

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9.7%1.07mg

Zinc

47%5.15mg

1.07 mgvs5.15 mg

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

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11.8%435g

Water

36.5%1350g

435 gvs1350 g

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

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Lets compare vitamin content per 500 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Spanish Tomato Sauce:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.9 times more Vitamin A than Canned Spanish Tomato Sauce.
While Canned Spanish Tomato Sauce contains 8.3 times more Vitamin B1, 3.6 times more Vitamin B2, 7.6 times more Vitamin B3, 2.3 times more Vitamin B5, 9.4 times more Vitamin B6, 5.4 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Spanish Tomato Sauce:

Canned Spanish Tomato Sauce contains 3.1 times more Calcium, 3.5 times more Copper, 11.7 times more Iron, 3.9 times more Magnesium, 4.8 times more Phosphorus, 5.4 times more Potassium, 2.3 times more Selenium, 43.9 times more Sodium, 4.8 times more Zinc and 3.1 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Canned Spanish Tomato Sauce have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Spanish Tomato Sauce contains 3.9 times more Omega 6, 1.5 times more Fiber and 4 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Canned Spanish Tomato Sauce have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Canned Spanish Tomato Sauce have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsSpanish Tomato SauceVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Sprouted Pinto BeansSpanish Tomato SauceVS Sprouted Pinto Beans

Compare Foods

Comparing Nutrients in 500 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Spanish Tomato Sauce

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Spanish Tomato Sauce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: