Comparing Nutrients in 14 ounces Dry Carrot VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Dry Carrot	Orange Tomatoes	Recommended Dietary Allowance
Energy	46.7% 1353kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	3.18% 1g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	213% 154g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	246% 94g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	57.4% 32g	8.22% 4.6g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	1510% 13586μg	33% 298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.1mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.66mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.83mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	318% 4.13mg	18.3% 0.24mg	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	28.8% 115μg	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	70.6% 63.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 429μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Orange Tomatoes	Recommended Dietary Allowance
Calcium	84% 841mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	27.3% 0.25mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	112% 468mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	15% 0.35mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	297% 10081mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.43% 16g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Orange Tomatoes per 14 oz

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

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

• 14 ounces of Dry Carrot have 45.6 times more Vitamin A, 11.6 times more Vitamin B1, 12.3 times more Vitamin B2, 11.1 times more Vitamin B3, 7.9 times more Vitamin B5, 17.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Orange Tomatoes.
• Both Dry Carrot and Orange Tomatoes provide similar amounts of Vitamin C per 14 ounces.
• Both Dehydrated Carrot as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry Carrot vs Orange Tomatoes:

• 14 ounces of Dry Carrot have 42.4 times more Calcium, 6 times more Copper, 8.4 times more Iron, 14.8 times more Magnesium, 12.7 times more Manganese, 11.9 times more Phosphorus, 12 times more Potassium, 21.5 times more Selenium, 6.5 times more Sodium and 11.2 times more Zinc than Orange Tomatoes.
• While 14 oz of Raw Orange Tomatoes contain 23.7 times more Water than Dehydrated Carrot.
• 14 ounces of Orange Tomatoes lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Carrot have 21.3 times more Energy, 31.7 times more Omega 3, 8.7 times more Omega 6, 25 times more Carbohydrate, 26.2 times more Fiber and 7 times more Protein than Orange Tomatoes.
• 14 ounces of Orange Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6