Comparing Nutrients in 1 kilogram Dry Carrot VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Dry Carrot	Orange Tomatoes	Recommended Dietary Allowance
Energy	118% 3410kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	24.5% 32g	130g per day for Men 19-50 years
Sugars	535% 388g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	621% 236g	23.7% 9g	38g per day for Men 19-50 years
Protein	145% 81g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	3803% 34230μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	445% 5.34mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.7mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	294% 14.7mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	800% 10.4mg	46% 0.6mg	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	138% 550μg	72.5% 290μg	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	162% 146mg	178% 160mg	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	363% 54.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Orange Tomatoes	Recommended Dietary Allowance
Calcium	212% 2120mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	69% 0.62mg	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	491% 39.3mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	38.3% 0.88mg	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	494% 3460mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	747% 25400mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	183% 2750mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Carrot vs Orange Tomatoes:

• Dehydrated Carrot has 45.6 times more Vitamin A, 11.6 times more Vitamin B1, 12.3 times more Vitamin B2, 11.1 times more Vitamin B3, 7.9 times more Vitamin B5, 17.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Orange Tomatoes.
• Both Dehydrated Carrot and Raw Orange Tomatoes have similar amounts of Vitamin C per 1 kg.
• Both Dehydrated Carrot as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Carrot vs Orange Tomatoes:

• Dehydrated Carrot has 42.4 times more Calcium, 6 times more Copper, 8.4 times more Iron, 14.8 times more Magnesium, 12.7 times more Manganese, 11.9 times more Phosphorus, 12 times more Potassium, 21.5 times more Selenium, 6.5 times more Sodium and 11.2 times more Zinc than Raw Orange Tomatoes.
• While Raw Orange Tomatoes contain 23.7 times more Water than Dehydrated Carrot.

Comparison of macro-nutrients per 1 kilogram:

• Dehydrated Carrot has 21.3 times more Energy, 7.8 times more Fat, 31.7 times more Omega 3, 8.7 times more Omega 6, 25 times more Carbohydrate, 26.2 times more Fiber and 7 times more Protein than Raw Orange Tomatoes.
• Both Dehydrated Carrot as well as Raw Orange Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.