Comparing Nutrients in 14 ounces Yellow Tomatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Tomatoes	22%	13%	65%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Yellow Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	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	9.1% 12g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Yellow Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.68mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	29.8% 119μg	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	39.7% 35.7mg	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	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	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	24.3% 1.94mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.4% 143mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	30% 1024mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Yellow Tomatoes have 1.8 times more Vitamin B3, 2.1 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Yellow 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 Yellow Tomatoes vs Boiled Carrots:

• Raw Yellow Tomatoes have 5.9 times more Copper, 1.4 times more Iron and 1.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium, 1.3 times more Manganese, 1.8 times more Selenium and 2.5 times more Sodium than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yellow Tomatoes have 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Energy, 2.8 times more Carbohydrate and 4.3 times more Fiber than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.