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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Yellow Tomatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	6.1% 1.04g	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	23% 30g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	43% 0.56mg	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	75% 300μg	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	100% 90mg	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	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	31% 310mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	112% 1mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	52% 1.2mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	76% 2580mg	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	15.3% 230mg	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	25.8% 953g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 1.3 times more Vitamin B5 and 2 times more Vitamin B6 than Yellow Tomatoes.
• While 1 kg of Raw Yellow Tomatoes contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B9 and 4.5 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
• 1 kilogram of Yellow Tomatoes have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Yellow 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 Yellow Tomatoes:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.8 times more Calcium, 3.8 times more Manganese and 10.4 times more Sodium than Yellow Tomatoes.
• While 1 kg of Raw Yellow Tomatoes contains 1.3 times more Magnesium, 1.8 times more Phosphorus and 1.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Yellow Tomatoes contain similar levels of Copper, Iron, Zinc and Water per one kilogram.
• 1 kilogram of Yellow Tomatoes lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Yellow 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 1.8 times more Carbohydrate and 2.6 times more Fiber than Yellow Tomatoes.
• 1 kilogram of Yellow Tomatoes provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Yellow Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.