Comparing Nutrients in 14 ounces Sun-dried Tomatoes VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sun-dried Tomatoes	Frozen Carrots	Recommended Dietary Allowance
Energy	35.3% 1024kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	24% 31.4g	130g per day for Men 19-50 years
Sugars	206% 149g	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	NA	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	128% 49g	34.5% 13g	38g per day for Men 19-50 years
Protein	100% 56g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 36mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	29% 0.38mg	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	67.5% 270μg	9.92% 39.7μg	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	173% 156mg	11% 9.92mg	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	0.26% 0.04mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	142% 171μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Frozen Carrots	Recommended Dietary Allowance
Calcium	43.7% 437mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	628% 5.65mg	32.6% 0.29mg	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	451% 36mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	319% 7.33mg	29.5% 0.68mg	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	202% 1413mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	400% 13602mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.56% 57.8g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Sun-dried Tomatoes versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sun-dried Tomatoes vs Frozen Carrots:

• 14 ounces of Sun-dried Tomatoes have 12 times more Vitamin B1, 13.2 times more Vitamin B2, 19.5 times more Vitamin B3, 11.2 times more Vitamin B5, 3.5 times more Vitamin B6, 6.8 times more Vitamin B9, 15.7 times more Vitamin C and 2.4 times more Vitamin K than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 16.1 times more Vitamin A and 57 times more Vitamin E than Sun-dried Tomatoes.
• 14 ounces of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Sun-dried Tomatoes as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sun-dried Tomatoes vs Frozen Carrots:

• 14 ounces of Sun-dried Tomatoes have 3.1 times more Calcium, 19.2 times more Copper, 20.7 times more Iron, 16.2 times more Magnesium, 10.8 times more Manganese, 10.8 times more Phosphorus, 14.6 times more Potassium, 7.9 times more Selenium, 1.6 times more Sodium and 6 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 6.2 times more Water than Sun-dried Tomatoes.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sun-dried Tomatoes have 7.2 times more Energy, 6.5 times more Fat, 4.5 times more Omega 6, 7.1 times more Carbohydrate, 7.9 times more Sugars, 3.7 times more Fiber and 18.1 times more Protein than Frozen Carrots.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Sun-dried Tomatoes as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 in 14 ounces.