Comparing Nutrients in 14 ounces Canned Carrot Juice VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Canned Carrot Juice	Stewed Tomatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	19.6% 3.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.3% 37g	40% 51.8g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	8.36% 3.18g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	422% 3794μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.58% 1.53mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	26.3% 0.34mg	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	3.97% 16μg	11% 43.7μg	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	37.5% 33.7mg	80.3% 72.2mg	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	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	9.53% 95mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	42% 0.38mg	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	23% 1.83mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	33.3% 0.77mg	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	24% 167mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.53% 353g	8.65% 320g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrot Juice vs Stewed Tomatoes:

• Canned Carrot Juice has 29 times more Vitamin A and 2.5 times more Vitamin B6 than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.8 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Carrot Juice.
• Both Canned Carrot Juice and Stewed Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Canned Carrot Juice as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrot Juice vs Stewed Tomatoes:

• Stewed Ripe Red Tomatoes contain 2.1 times more Copper, 2.3 times more Iron, 1.5 times more Manganese, 2 times more Selenium and 6.9 times more Sodium than Canned Carrot Juice.
• Both Canned Carrot Juice and Stewed Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stewed Ripe Red Tomatoes contain 2 times more Energy, 17.9 times more Fat, 19.3 times more Saturated Fat, 4.2 times more Omega 3, 13.8 times more Omega 6, 1.4 times more Carbohydrate, 2.1 times more Fiber and 2.1 times more Protein than Canned Carrot Juice.
• Both Canned Carrot Juice as well as Stewed Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.