Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Carrots	8%	5%	87%

Macro Nutrients

	Stewed Canned Tomatoes	Carrots	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	19% 24.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 14.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Carrots	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Carrots	Recommended Dietary Allowance
Calcium	13.5% 135mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	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	66% 5.28mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	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	58.5% 877mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.47% 350g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 1.3 times more Vitamin C and 1.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 92.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 8.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 5.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Stewed Canned Ripe Red Tomatoes have 2.5 times more Copper, 4.4 times more Iron, 6 times more Selenium and 3.2 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Carrots have similar amounts of Calcium, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stewed Canned Ripe Red Tomatoes have 3.4 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.6 times more Energy, 1.5 times more Carbohydrate, 1.3 times more Sugars and 2.8 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Carrots have similar amounts of Protein per 14 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.