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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Green Tomatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	41.3% 53.7g	39.2% 51g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	29% 11g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	681% 6130μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	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 Liquids and Salt	Green Tomatoes	Recommended Dietary Allowance
Calcium	31% 310mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	65% 5.2mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	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	28.6% 200mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	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	160% 2400mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	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

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

• Canned Carrots Solids and Liquids with Salt have 19.2 times more Vitamin A, 1.4 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B5 and 11.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Green Tomatoes have similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Carrots Solids and Liquids with Salt have 2.4 times more Calcium, 4.5 times more Manganese, 18.5 times more Sodium and 4.1 times more Zinc than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 1.4 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Green Tomatoes have similar amounts of Copper, Iron, Magnesium, Potassium and Water per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Fiber than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 1.6 times more Sugars and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Green Tomatoes have similar amounts of Carbohydrate per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.