Comparing Nutrients in 14 ounces Dry Carrot VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Dry Carrot	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	46.7% 1353kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.18% 1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	22.3% 29g	130g per day for Men 19-50 years
Sugars	213% 154g	24% 17.5g	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	NA	13% 9.3g	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	NA	% 8.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	246% 94g	20% 7.54g	38g per day for Men 19-50 years
Protein	57.4% 32g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	1510% 13586μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.66mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.83mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	318% 4.13mg	45.8% 0.6mg	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	54.6% 218μg	13% 51.6μg	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	64.4% 58mg	40.6% 36.5mg	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	144% 21.6mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 429μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	84% 841mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	80.7% 0.73mg	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	195% 15.6mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	112% 468mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	31.6% 0.73mg	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	196% 1373mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	297% 10081mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Canned Crushed Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Carrot versus 14 oz of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry Carrot vs Canned Crushed Tomatoes:

• 14 ounces of Dry Carrot have 311.2 times more Vitamin A, 7.1 times more Vitamin B1, 8 times more Vitamin B2, 5.4 times more Vitamin B3, 5.3 times more Vitamin B5, 6.9 times more Vitamin B6, 4.2 times more Vitamin B9, 1.6 times more Vitamin C, 4.4 times more Vitamin E and 20.4 times more Vitamin K than Canned Crushed Tomatoes.
• 14 ounces of Canned Crushed Tomatoes have insufficient amounts of Vitamin A
• Both Dehydrated Carrot as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry Carrot vs Canned Crushed Tomatoes:

• 14 ounces of Dry Carrot have 6.2 times more Calcium, 2 times more Copper, 3 times more Iron, 5.9 times more Magnesium, 6.1 times more Manganese, 10.8 times more Phosphorus, 8.7 times more Potassium, 14.3 times more Selenium, 1.5 times more Sodium and 5.8 times more Zinc than Canned Crushed Tomatoes.
• While 14 oz of Canned Crushed Tomatoes contain 22.4 times more Water than Dehydrated Carrot.
• 14 ounces of Canned Crushed Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Carrot have 10.7 times more Energy, 19 times more Omega 3, 5.9 times more Omega 6, 10.9 times more Carbohydrate, 8.8 times more Sugars, 12.4 times more Fiber and 4.9 times more Protein than Canned Crushed Tomatoes.
• 14 ounces of Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6