Comparing Nutrients in 1 kilogram Boiled Carrots VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Carrots	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	12% 350kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.47% 0.42g	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	31% 40g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 27g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	18.4% 7g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	947% 8520μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	30% 300mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Carrots have 35.5 times more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin E and 4.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Carrots as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Carrots have 2.7 times more Calcium, 1.5 times more Manganese, 1.4 times more Selenium, 5.3 times more Sodium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.4 times more Copper and 2 times more Iron than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.9 times more Energy, 2 times more Carbohydrate, 1.4 times more Sugars and 4.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.6 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Carrots as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.