Comparing Nutrients in 1 kilogram Dry Carrot VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Energy	118% 3410kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	23% 30g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	145% 81g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	3803% 34230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	445% 5.34mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.7mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	294% 14.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	800% 10.4mg	43% 0.56mg	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	75% 300μg	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	100% 90mg	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	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	212% 2120mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	112% 1mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	52% 1.2mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	747% 25400mg	76% 2580mg	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	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.1% 40g	25.8% 953g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Yellow Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Carrot versus 1 kg of Yellow Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dry Carrot has more Vitamin A, 13 times more Vitamin B1, 8.9 times more Vitamin B2, 5.6 times more Vitamin B3, 13.4 times more Vitamin B5, 18.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Yellow Tomatoes.
• 1 kilogram of Yellow Tomatoes have insufficient amounts of Vitamin A
• Both Dehydrated Carrot as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dry Carrot has 19.3 times more Calcium, 3.7 times more Copper, 8 times more Iron, 9.8 times more Magnesium, 9.3 times more Manganese, 9.6 times more Phosphorus, 9.8 times more Potassium, 21.5 times more Selenium, 12 times more Sodium and 5.6 times more Zinc than Yellow Tomatoes.
• While 1 kg of Raw Yellow Tomatoes contains 23.8 times more Water than Dehydrated Carrot.
• 1 kilogram of Yellow Tomatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Carrot has 22.7 times more Energy, 23.8 times more Omega 3, 6.1 times more Omega 6, 26.7 times more Carbohydrate, 33.7 times more Fiber and 8.3 times more Protein than Yellow Tomatoes.
• 1 kilogram of Yellow Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein