Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	26.8% 35g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	40.3% 29.2g	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	19% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	270% 2433μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	59.2% 0.77mg	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	7.94% 31.8μg	14% 55.6μg	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	8.8% 7.94mg	58.2% 52.4mg	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	19.3% 2.9mg	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	87.3% 0.79mg	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	25.8% 2.06mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	42% 0.97mg	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	11.3% 79.4mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Tomato Sauce with Onions, Green Peppers and Celery per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Tomato Sauce with Onions, Green Peppers and Celery to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Tomato Sauce with Onions, Green Peppers and Celery:

• 14 ounces of Canned Carrots with Liquids and Salt have 15 times more Vitamin A and 2.6 times more Vitamin K than Tomato Sauce with Onions, Green Peppers and Celery.
• While 14 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 3.5 times more Vitamin B1, 4.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 6.6 times more Vitamin C and 1.6 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Tomato Sauce with Onions, Green Peppers and Celery:

• 14 ounces of Canned Carrots with Liquids and Salt have 2.4 times more Calcium and 1.8 times more Manganese than Tomato Sauce with Onions, Green Peppers and Celery.
• While 14 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 1.9 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Fiber than Tomato Sauce with Onions, Green Peppers and Celery.
• While 14 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 1.6 times more Carbohydrate and 3 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.