Comparing Nutrients in 1 kilogram Boiled Carrots VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Carrots	Tomato Paste	Recommended Dietary Allowance
Energy	12% 350kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	145% 189g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	168% 122g	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	4.97% 3.6g	80.7% 58.5g	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	% 4g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 27g	% 3g	g per day for Men 19-50 years
Fiber	79% 30g	108% 41g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tomato Paste	Recommended Dietary Allowance
Vitamin A	947% 8520μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	166% 2.16mg	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	35% 140μg	30% 120μg	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	40% 36mg	243% 219mg	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	68.7% 10.3mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tomato Paste	Recommended Dietary Allowance
Calcium	30% 300mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	406% 3.65mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	131% 3.02mg	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	43% 300mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	20% 735g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Tomato Paste:

• Boiled and Drained Carrots have 11.2 times more Vitamin A, 1.6 times more Vitamin B5 and 1.2 times more Vitamin K than Canned Tomato Paste.
• While Canned Tomato Paste contains 3.5 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B6, 6.1 times more Vitamin C and 4.2 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tomato Paste have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Carrots as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Tomato Paste:

• Boiled and Drained Carrots have 1.2 times more Water than Canned Tomato Paste.
• While Canned Tomato Paste contains 21.5 times more Copper, 8.8 times more Iron, 4.2 times more Magnesium, 1.9 times more Manganese, 2.8 times more Phosphorus, 4.3 times more Potassium, 7.6 times more Selenium and 3.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tomato Paste have similar amounts of Calcium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Paste contains 2.3 times more Energy, 2.3 times more Carbohydrate, 3.5 times more Sugars, 16.3 times more Fructose, 1.4 times more Fiber and 5.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Tomato Paste have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.