Comparing Nutrients in 500 calories Cooked Ripe Red TomatoesVS Sweet Potato

Weight per 500 calories

Cooked Ripe Red Tomatoes

2778g

Sweet Potato

581g

Raw Sweet Potato has 4.8 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is average in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Sweet Potato?

Macros Ratio

Protein Fat Carbs

Cooked Ripe Red Tomatoes

18%

77%

Sweet Potato

92%

500 kcal ▼

Macro Nutrients

Cooked Ripe Red Tomatoesvs Sweet Potato

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

3.15%3.06g

Fat

0.3%0.29g

3.06 gvs0.29 g

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

Find Vegetables rich in Fat

1.3%0.42g

Saturated Fat

0.33%0.1g

0.42 gvs0.1 g

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

Find Vegetables rich in Saturated Fat

3.47%0.056g

Omega 3

0.36%0.006g

0.056 gvs0.006 g

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

Find Vegetables rich in Omega 3

6.86%1.17g

Omega 6

0.44%0.076g

1.17 gvs0.076 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

85.7%111g

Carbohydrate

90%117g

111 gvs117 g

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

Find Vegetables rich in Carbohydrate

95%69g

Sugars

33.5%24.3g

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

69 gvs24.3 g

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

Find Vegetables rich in Sugars

50%36.4g

Fructose

5.6%4.07g

≤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]

36.4 gvs4.07 g

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

Find Vegetables rich in Fructose

%32.8g

Glucose

%5.6g

32.8 gvs5.6 g

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

Find Vegetables rich in Glucose

%0g

Sucrose

%14.7g

0 gvs14.7 g

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

Find Vegetables rich in Sucrose

51%19.4g

Fiber

46%17.4g

19.4 gvs17.4 g

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

Find Vegetables rich in Fiber

47%26.4g

Protein

16.3%9.13g

26.4 gvs9.13 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Ripe Red Tomatoesvs Sweet Potato

74%667μg

Vitamin A

458%4122μg

RAE, retinol activity equivalents

667 μgvs4122 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

83.3%1mg

Vitamin B1

37.8%0.45mg

Thiamine

1 mgvs0.45 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

47%0.61mg

Vitamin B2

27.3%0.35mg

Riboflavin

0.61 mgvs0.35 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

92%14.8mg

Vitamin B3

20.2%3.24mg

Niacin, nicotinic acid, niacinamide

14.8 mgvs3.24 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

71.7%3.6mg

Vitamin B5

93%4.65mg

Pantothenic acid

3.6 mgvs4.65 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

169%2.2mg

Vitamin B6

93%1.2mg

Pyridoxine

2.2 mgvs1.2 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

34%10μg

Biotin

NA μgvs10 μg

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

Find Vegetables rich in Vitamin B7

90%361μg

Vitamin B9

16%64μg

Folates and Folic Acid

361 μgvs64 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

704%633mg

Vitamin C

15.5%14mg

Ascorbic acid

633 mgvs14 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

104%15.6mg

Vitamin E

10%1.5mg

Tocopherols and Tocotrienols

15.6 mgvs1.5 mg

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

Find Vegetables rich in Vitamin E

65%77.8μg

Vitamin K

8.72%10.5μg

Phytomenadione or phylloquinone

77.8 μgvs10.5 μg

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

Find Vegetables rich in Vitamin K

Minerals

Cooked Ripe Red Tomatoesvs Sweet Potato

30.6%306mg

Calcium

17.4%174mg

306 mgvs174 mg

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

Find Vegetables rich in Calcium

231%2.1mg

Copper

98%0.88mg

2.1 mgvs0.88 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

236%19mg

Iron

44.3%3.55mg

19 mgvs3.55 mg

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

Find Vegetables rich in Iron

59.5%250mg

Magnesium

34.6%145mg

250 mgvs145 mg

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

Find Vegetables rich in Magnesium

127%2.9mg

Manganese

65.2%1.5mg

2.9 mgvs1.5 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

111%778mg

Phosphorus

39%273mg

778 mgvs273 mg

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

Find Vegetables rich in Phosphorus

178%6056mg

Potassium

57.6%1959mg

6056 mgvs1959 mg

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

Find Vegetables rich in Potassium

25.3%14μg

Selenium

6.34%3.5μg

14 μgvs3.5 μg

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

Find Vegetables rich in Selenium

20.4%306mg

Sodium

21.3%320mg

306 mgvs320 mg

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

Find Vegetables rich in Sodium

35.4%3.9mg

Zinc

16%1.74mg

3.9 mgvs1.74 mg

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

Find Vegetables rich in Zinc

71%2621g

Water

12%449g

2621 gvs449 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Sweet Potato:

Cooked Ripe Red Tomatoes have 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 1.8 times more Vitamin B6, 5.6 times more Vitamin B9, 45.4 times more Vitamin C, 10.3 times more Vitamin E and 7.4 times more Vitamin K than Raw Sweet Potato.
While Raw Sweet Potato contains 6.2 times more Vitamin A and 1.3 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Sweet Potato:

Cooked Ripe Red Tomatoes have 1.8 times more Calcium, 2.4 times more Copper, 5.3 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Potassium, 4 times more Selenium, 2.2 times more Zinc and 5.8 times more Water than Raw Sweet Potato.
Both Cooked Ripe Red Tomatoes and Raw Sweet Potato have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Ripe Red Tomatoes have 15.4 times more Omega 6, 2.8 times more Sugars, 8.9 times more Fructose and 2.9 times more Protein than Raw Sweet Potato.
Both Cooked Ripe Red Tomatoes and Raw Sweet Potato have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Cooked Ripe Red Tomatoes as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Ripe Red TomatoesVS Tomatoes in Juice with SaltSweet PotatoVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Baked Sweet PotatoSweet PotatoVS Baked Sweet Potato

Compare Foods

Comparing Nutrients in 500 calories Cooked Ripe Red TomatoesVS Sweet Potato

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Sweet Potato?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: