Comparing Nutrients in 100 calories Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

Weight per 100 calories

Canned Sweet Potato, Syrup Pack, Drained Solids

93g

Spanish Tomato Sauce

303g

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 100 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%

100 kcal ▼

Macro Nutrients

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

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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0.31%0.3g

Fat

0.84%0.82g

0.3 gvs0.82 g

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

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0.2%0.064g

Saturated Fat

0.36%0.12g

0.064 gvs0.12 g

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

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1.27%0.02g

Omega 3

0.76%0.012g

0.02 gvs0.012 g

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

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0.65%0.11g

Omega 6

1.84%0.31g

0.11 gvs0.31 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%23.5g

Carbohydrate

17%22g

23.5 gvs22 g

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

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7.33%5.3g

Sugars

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

5.3 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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7.3%2.78g

Fiber

11%4.24g

2.78 gvs4.24 g

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

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2.1%1.2g

Protein

7.8%4.36g

1.2 gvs4.36 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

47%424μg

Vitamin A

16.5%148μg

RAE, retinol activity equivalents

424 μgvs148 μg

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

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1.93%0.023mg

Vitamin B1

18.7%0.22mg

Thiamine

0.023 mgvs0.22 mg

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

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2.7%0.035mg

Vitamin B2

14.5%0.19mg

Riboflavin

0.035 mgvs0.19 mg

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

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1.97%0.31mg

Vitamin B3

24.5%3.9mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs3.9 mg

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

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7.44%0.37mg

Vitamin B5

17%0.85mg

Pantothenic acid

0.37 mgvs0.85 mg

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

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4.4%0.057mg

Vitamin B6

41.3%0.54mg

Pyridoxine

0.057 mgvs0.54 mg

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

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1.6%0.48μg

Vitamin B7

Biotin

0.48 μgvsNA μg

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

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1.85%7.4μg

Vitamin B9

10.6%42.4μg

Folates and Folic Acid

7.4 μgvs42.4 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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11%10mg

Vitamin C

29%26mg

Ascorbic acid

10 mgvs26 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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7.1%1.06mg

Vitamin E

Tocopherols and Tocotrienols

1.06 mgvsNA mg

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

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2%2.4μg

Vitamin K

Phytomenadione or phylloquinone

2.4 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

1.57%15.7mg

Calcium

5.15%51.5mg

15.7 mgvs51.5 mg

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

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17%0.15mg

Copper

54%0.48mg

0.15 mgvs0.48 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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11%0.88mg

Iron

132%10.5mg

0.88 mgvs10.5 mg

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

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2.65%11mg

Magnesium

13.7%57.6mg

11 mgvs57.6 mg

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

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24.8%0.57mg

Manganese

28.5%0.65mg

0.57 mgvs0.65 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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3.3%23mg

Phosphorus

20.8%145mg

23 mgvs145 mg

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

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5.26%179mg

Potassium

33%1118mg

179 mgvs1118 mg

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

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1.35%0.74μg

Selenium

3.3%1.8μg

0.74 μgvs1.8 μg

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

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2.4%36mg

Sodium

95%1430mg

36 mgvs1430 mg

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

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1.35%0.15mg

Zinc

9.37%1.03mg

0.15 mgvs1.03 mg

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

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1.8%67g

Water

7.3%270g

67 gvs270 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 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 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 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or Spanish Tomato Sauce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: