Comparing Nutrients in 100 calories Cooked Frozen Carrots VS Stewed Canned Tomatoes

Weight per 100 calories

• Cooked Frozen Carrots: 270g
• Stewed Canned Tomatoes: 385g

Cooked Frozen Carrots have 1.4 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Carrots or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Frozen Carrots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	7.43% 0.12g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18.3% 24g	130g per day for Men 19-50 years
Sugars	15.2% 11g	18.7% 13.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.04% 0.76g	9.97% 7.23g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.97g	% 6.27g	g per day for Men 19-50 years
Sucrose	% 9.3g	% 0.077g	g per day for Men 19-50 years
Fiber	23.5% 8.9g	10% 3.85g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	254% 2286μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.76% 0.081mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	5.03% 0.065mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.43% 29.7μg	4.8% 19.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.9% 6.2mg	33.8% 30.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.73mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.46% 95mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.43mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	7.08% 29.7mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	9.87% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.8mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	2.95% 1.62μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	6.6% 244g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Carrots vs Stewed Canned Tomatoes:

• Boiled and Drained Frozen Carrots have 66.1 times more Vitamin A, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 4.9 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin E per 100 kcal.
• Both Boiled and Drained Frozen Carrots as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Carrots vs Stewed Canned Tomatoes:

• Boiled and Drained Frozen Carrots have 2 times more Manganese and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.5 times more Potassium, 1.4 times more Selenium, 5.3 times more Sodium and 1.4 times more Water than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Stewed Canned Ripe Red Tomatoes have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Frozen Carrots have 2.5 times more Fat, 3.2 times more Saturated Fat, 10.3 times more Omega 3, 2.7 times more Omega 6 and 2.3 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9.6 times more Fructose and 2.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Boiled and Drained Frozen Carrots as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.