Comparing Nutrients in 1 kilogram Boiled Carrots VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Carrots	Tomato Puree	Recommended Dietary Allowance
Energy	12% 350kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 27g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	50% 19g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tomato Puree	Recommended Dietary Allowance
Vitamin A	947% 8520μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tomato Puree	Recommended Dietary Allowance
Calcium	30% 300mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.8% 879g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 32.8 times more Vitamin A, 2.6 times more Vitamin B1, 1.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 4 times more Vitamin K than Canned Tomato Puree.
• While Canned Tomato Puree contains 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.9 times more Vitamin C and 1.9 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Carrots have 1.7 times more Calcium and 2.1 times more Sodium than Canned Tomato Puree.
• While Canned Tomato Puree contains 16.9 times more Copper, 5.2 times more Iron, 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tomato Puree have similar amounts of Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.6 times more Fiber than Canned Tomato Puree.
• While Canned Tomato Puree contains 1.4 times more Sugars, 6.6 times more Fructose and 2.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tomato Puree have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled and Drained Carrots as well as Canned Tomato Puree have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.