Comparing Nutrients in 1 kilogram Tomato Puree VS Boiled Carrots

Macros Ratio

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

Macro Nutrients

	Tomato Puree	Boiled Carrots	Recommended Dietary Allowance
Energy	13% 380kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	47.6% 34.5g	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	33% 24g	4.97% 3.6g	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	% 24.5g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 27g	g per day for Men 19-50 years
Fiber	50% 19g	79% 30g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	29% 260μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	118% 1.53mg	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	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	118% 106mg	40% 36mg	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	131% 19.7mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Carrots	Recommended Dietary Allowance
Calcium	18% 180mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	223% 18mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	67.4% 1.55mg	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	57% 400mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.8% 879g	24.4% 902g	3700g per day for Men 19-50 years

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

• Canned Tomato Puree has 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.
• While Boiled and Drained Carrots contain 32.8 times more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 4 times more Vitamin K than Canned Tomato Puree.
• Both Canned Tomato Puree and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Tomato Puree as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Tomato Puree has 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.
• While Boiled and Drained Carrots contain 1.7 times more Calcium and 2.1 times more Sodium than Canned Tomato Puree.
• Both Canned Tomato Puree and Boiled and Drained Carrots have similar amounts of Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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