Comparing Nutrients in 1 kilogram Boiled Carrots VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Boiled Carrots	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	12% 350kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.16% 1.33g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	19% 3.2g	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	67.5% 87.7g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	102% 73.6g	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	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	37% 14g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	947% 8520μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	149% 1.94mg	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	35% 140μg	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	147% 132mg	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	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	30% 300mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	220% 1.98mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	106% 2.44mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	117% 3980mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	245% 3680mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Tomato Sauce with Onions, Green Peppers and Celery per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Tomato Sauce with Onions, Green Peppers and Celery to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Tomato Sauce with Onions, Green Peppers and Celery:

• 1 kilogram of Boiled Carrots has 20.8 times more Vitamin A and 3.7 times more Vitamin K than Tomato Sauce with Onions, Green Peppers and Celery.
• While 1 kg of Canned Tomato Sauce with Onions, Green Peppers and Celery contains 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.7 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E per one kilogram.
• Both Boiled and Drained Carrots as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Tomato Sauce with Onions, Green Peppers and Celery:

• 1 kilogram of Boiled Carrots has 2.3 times more Calcium than Tomato Sauce with Onions, Green Peppers and Celery.
• While 1 kg of Canned Tomato Sauce with Onions, Green Peppers and Celery contains 11.6 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 6.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 1 kilogram of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Canned Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 2.1 times more Fiber than Tomato Sauce with Onions, Green Peppers and Celery.
• While 1 kg of Canned Tomato Sauce with Onions, Green Peppers and Celery contains 2.1 times more Sugars than Boiled and Drained Carrots.
• Both Boiled Carrots and Tomato Sauce with Onions, Green Peppers and Celery offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Carrots as well as Canned Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.