Comparing Nutrients in 1 kilogram Carrots VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Carrots	Tomato Paste	Recommended Dietary Allowance
Energy	14% 410kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	145% 189g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 36g	% 3g	g per day for Men 19-50 years
Fiber	73.7% 28g	108% 41g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Tomato Paste	Recommended Dietary Allowance
Vitamin A	928% 8350μg	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	44.6% 0.58mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Tomato Paste	Recommended Dietary Allowance
Calcium	33% 330mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	406% 3.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24% 883g	20% 735g	3700g per day for Men 19-50 years

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

• Raw Carrots have 11 times more Vitamin A, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned Tomato Paste.
• While Canned Tomato Paste contains 2.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B6, 3.7 times more Vitamin C and 6.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Canned Tomato Paste have similar amounts of Vitamin B1 and Vitamin K per 1 kg.
• Both Raw 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 Carrots vs Tomato Paste:

• Raw Carrots have 1.2 times more Water than Canned Tomato Paste.
• While Canned Tomato Paste contains 8.1 times more Copper, 9.9 times more Iron, 3.5 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 3.2 times more Potassium, 53 times more Selenium and 2.6 times more Zinc than Raw Carrots.
• Both Raw 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 times more Energy, 2 times more Carbohydrate, 2.6 times more Sugars, 10.6 times more Fructose, 1.5 times more Fiber and 4.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Canned Tomato Paste have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.