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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Orange Tomatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.78% 0.25g	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	4.3% 0.73g	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	24.5% 32g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	23.7% 9g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	681% 6130μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	46% 0.6mg	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	72.5% 290μg	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	178% 160mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Orange Tomatoes	Recommended Dietary Allowance
Calcium	31% 310mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	69% 0.62mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	38.3% 0.88mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	62.4% 2120mg	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	28% 420mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 930g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Orange Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Orange Tomatoes 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 Orange Tomatoes:

• 1 kilogram of Canned Carrots with Liquids and Salt has 8.2 times more Vitamin A and 1.9 times more Vitamin B6 than Orange Tomatoes.
• While 1 kg of Raw Orange Tomatoes contains 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 8 times more Vitamin C 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 Raw Orange Tomatoes 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 Orange Tomatoes:

• 1 kilogram of Canned Carrots with Liquids and Salt has 6.2 times more Calcium, 1.7 times more Copper, 5.1 times more Manganese, 5.7 times more Sodium and 2.1 times more Zinc than Orange Tomatoes.
• While 1 kg of Raw Orange Tomatoes contains 1.5 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Orange Tomatoes contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Orange Tomatoes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Orange Tomatoes 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 1.7 times more Carbohydrate and 2 times more Fiber than Orange Tomatoes.
• While 1 kg of Raw Orange Tomatoes contains 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Orange Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.