Comparing Nutrients in 14 ounces Canned Crushed Tomatoes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.33% 0.4g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	24% 17.5g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 14.2g	g per day for Men 19-50 years
Fiber	20% 7.54g	29.2% 11g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	368% 3314μg	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	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	19% 75.4μg	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	26% 23.4mg	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	33% 4.96mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Calcium	13.5% 135mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.6% 355g	9.47% 350g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have 1.2 times more Vitamin B3, 1.6 times more Vitamin C and 1.9 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 75.9 times more Vitamin A, 1.5 times more Vitamin B9 and 2.5 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Canned Crushed Tomatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Crushed Tomatoes have 4.1 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 6 times more Selenium and 2.7 times more Sodium than Raw Carrots.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Calcium, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Crushed Tomatoes have 4.3 times more Fructose and 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.5 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Sugars per 14 oz.
• Both Canned Crushed Tomatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.