Comparing Nutrients in 14 ounces Canned Crushed Tomatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	25% 32.6g	130g per day for Men 19-50 years
Sugars	24% 17.5g	19% 13.7g	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	13% 9.3g	1.97% 1.43g	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	% 8.06g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 10.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	31.3% 12g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	46.7% 0.61mg	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	13% 51.6μg	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	40.6% 36.5mg	16% 14.3mg	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	33% 4.96mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	13.5% 135mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	64.5% 5.16mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	26.7% 0.62mg	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	18% 127mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.6% 355g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Crushed Tomatoes vs Boiled Carrots:

• Canned Crushed Tomatoes have 1.9 times more Vitamin B3, 2.6 times more Vitamin C and 1.2 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 77.5 times more Vitamin A and 2.6 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Crushed Tomatoes vs Boiled Carrots:

• Canned Crushed Tomatoes have 10.8 times more Copper, 3.8 times more Iron, 2 times more Magnesium, 1.2 times more Potassium, 3.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Calcium, Manganese, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Crushed Tomatoes have 1.3 times more Sugars, 6.5 times more Fructose and 2.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.