Comparing Nutrients in 1 kilogram Canned Carrots VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Carrots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	8.62% 250kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	47.6% 62g	130g per day for Men 19-50 years
Sugars	34.2% 25g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	39.5% 15g	26.3% 10g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	620% 5580μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	13% 0.17mg	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	22.5% 90μg	12.5% 50μg	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	30% 27mg	87.8% 79mg	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	49.3% 7.4mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	25% 250mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	124% 1.12mg	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	80% 6.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	25.7% 0.59mg	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	34.3% 240mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 930g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots vs Stewed Canned Tomatoes:

• 1 kilogram of Canned Carrots has 62 times more Vitamin A, 6.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.1 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.9 times more Vitamin C than Canned Carrots Solids.
• Both Canned Carrots and Stewed Canned Tomatoes provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Canned Carrots have insufficient amounts of Vitamin B1
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Canned Carrots Solids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots vs Stewed Canned Tomatoes:

• 1 kilogram of Canned Carrots has 7.6 times more Manganese and 1.5 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium and 5.3 times more Sodium than Canned Carrots Solids.
• Both Canned Carrots and Stewed Canned Tomatoes contain similar levels of Copper, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Carrots lack sufficient amounts of Magnesium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Canned Carrots Solids as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots has 1.5 times more Fiber than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Sugars than Canned Carrots Solids.
• Both Canned Carrots and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per one kilogram.
• Both Canned Carrots Solids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.