Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	7.93% 230kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.16% 1.33g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	67.5% 87.7g	130g per day for Men 19-50 years
Sugars	34% 24.6g	102% 73.6g	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	47.4% 18g	37% 14g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	681% 6130μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	149% 1.94mg	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	20% 80μg	35% 140μg	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	22.2% 20mg	147% 132mg	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	48.7% 7.3mg	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	31% 310mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	220% 1.98mg	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	65% 5.2mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	106% 2.44mg	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	28.6% 200mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	117% 3980mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	245% 3680mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 930g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Tomato Sauce with Onions, Green Peppers and Celery per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Tomato Sauce with Onions, Green Peppers and Celery to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Tomato Sauce with Onions, Green Peppers and Celery:

• 1 kilogram of Canned Carrots with Liquids and Salt has 15 times more Vitamin A and 2.6 times more Vitamin K than Tomato Sauce with Onions, Green Peppers and Celery.
• While 1 kg of Canned Tomato Sauce with Onions, Green Peppers and Celery contains 3.5 times more Vitamin B1, 4.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 6.6 times more Vitamin C and 1.6 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Tomato Sauce with Onions, Green Peppers and Celery:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.4 times more Calcium and 1.8 times more Manganese than Tomato Sauce with Onions, Green Peppers and Celery.
• While 1 kg of Canned Tomato Sauce with Onions, Green Peppers and Celery contains 1.9 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.3 times more Fiber than Tomato Sauce with Onions, Green Peppers and Celery.
• While 1 kg of Canned Tomato Sauce with Onions, Green Peppers and Celery contains 1.6 times more Carbohydrate and 3 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.