Comparing Nutrients in 100 calories Tomatoes in Juice VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Tomatoes in Juice: 625g
• Canned Carrots with Liquids and Salt: 435g

Canned Carrots Solids and Liquids with Salt have 1.4 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice, which is very low in comparison to other foods. Tomatoes in Juice having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes in Juice or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Tomatoes in Juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	22% 16g	14.8% 10.7g	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	11.3% 8.2g	NA	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	15.3% 138μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	37.5% 0.49mg	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	12.5% 50μg	8.7% 34.8μg	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	87.5% 78.8mg	9.66% 8.7mg	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	24.6% 3.7mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	49.8% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	85% 1.96mg	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	15% 106mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	16% 592g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice vs Canned Carrots with Liquids and Salt:

• Canned Red Ripe Tomatoes in Tomato Juice have 43.5 times more Vitamin B1, 2.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 19.4 times more Vitamin A and 2.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin E per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes in Juice vs Canned Carrots with Liquids and Salt:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.5 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus, 1.6 times more Potassium, 2.5 times more Selenium and 1.5 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Copper, 4.6 times more Manganese, 16.7 times more Sodium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice have 2.6 times more Fat, 2.5 times more Omega 6, 1.5 times more Sugars, 1.5 times more Fiber and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.