Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Cooked Frozen Carrots	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	59.5% 77.3g	69% 89.8g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 0g	g per day for Men 19-50 years
Fiber	87% 33g	50% 19g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	940% 8460μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	319% 2.87mg	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	66.3% 5.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	44.3% 310mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	135% 2020mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Tomato Puree with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Tomato Puree with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Tomato Puree with Salt:

• 1 kilogram of Cooked Frozen Carrots has 32.5 times more Vitamin A and 4 times more Vitamin K than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6, 4.6 times more Vitamin C and 2 times more Vitamin E than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Tomato Puree with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Tomato Puree with Salt:

• 1 kilogram of Cooked Frozen Carrots has 1.9 times more Calcium than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 3.5 times more Copper, 3.4 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus, 2.3 times more Potassium and 3.4 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Tomato Puree with Salt contain similar levels of Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Tomato Puree with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Canned Tomato Puree with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 11 times more Omega 3 and 1.7 times more Fiber than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 8.5 times more Fructose and 2.8 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Tomato Puree with Salt offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• 1 kilogram of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Canned Tomato Puree with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.