Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Green Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Canned Carrots with Salt	Green Tomatoes	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.88% 0.28g	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	4.6% 0.78g	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	39.2% 51g	130g per day for Men 19-50 years
Sugars	34.2% 25g	55% 40g	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	39.5% 15g	29% 11g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	620% 5580μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	62.3% 0.81mg	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	22.5% 90μg	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	260% 234mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Green Tomatoes	Recommended Dietary Allowance
Calcium	25% 250mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	100% 0.9mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	43.5% 1mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25% 930g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Green Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Green Tomatoes:

• 1 kilogram of Canned Carrots with Salt has 17.4 times more Vitamin A, 1.4 times more Vitamin B6 and 1.9 times more Vitamin E than Green Tomatoes.
• While 1 kg of Raw Green Tomatoes contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B5 and 8.7 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Green Tomatoes provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Green Tomatoes:

• 1 kilogram of Canned Carrots with Salt has 1.9 times more Calcium, 1.3 times more Iron, 4.5 times more Manganese, 18.6 times more Sodium and 3.7 times more Zinc than Green Tomatoes.
• Both Canned Carrots with Salt and Green Tomatoes contain similar levels of Copper, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Green Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Green Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 1.4 times more Fiber than Green Tomatoes.
• While 1 kg of Raw Green Tomatoes contains 1.6 times more Sugars and 1.9 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Green Tomatoes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Raw Green Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.