Comparing Nutrients in 14 ounces Tomatoes VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Tomatoes	Baby Carrots	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	25% 32.7g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	5.47% 3.97g	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	% 4.96g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Baby Carrots	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	304% 2739μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	26.8% 107μg	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	60.4% 54.4mg	11.5% 10.3mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Baby Carrots	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	26% 0.6mg	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	13.6% 95mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 375g	9.7% 359g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin B1 and 5.3 times more Vitamin C than Raw Baby Carrots.
• While Raw Baby Carrots contain 16.4 times more Vitamin A, 1.9 times more Vitamin B2, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6, 5.1 times more Vitamin B7 and 1.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Baby Carrots have similar amounts of Vitamin B3 and Vitamin K per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Baby Carrots:

• Raw Baby Carrots contain 3.2 times more Calcium, 1.7 times more Copper, 3.3 times more Iron, 1.3 times more Manganese, more Selenium and 15.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Baby Carrots have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.4 times more Fructose and 1.4 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.9 times more Energy, 2.1 times more Carbohydrate, 1.8 times more Sugars and 2.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.