Comparing Nutrients in 1 kilogram Spanish Tomato Sauce VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Spanish Tomato Sauce	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	11.4% 330kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	NA	3.86% 2.8g	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	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	37% 14g	87% 33g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.8% 13mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	64.6% 0.84mg	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	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	96% 86mg	25.6% 23mg	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	NA	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	17% 170mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	91% 0.82mg	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	435% 34.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	72.6% 1.67mg	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	68.6% 480mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	315% 4720mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 891g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Spanish Tomato Sauce vs Cooked Frozen Carrots:

• 1 kilogram of Spanish Tomato Sauce has 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.7 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 17.3 times more Vitamin A than Canned Spanish Tomato Sauce.
• Both Canned Spanish Tomato Sauce as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spanish Tomato Sauce vs Cooked Frozen Carrots:

• 1 kilogram of Spanish Tomato Sauce has 2 times more Copper, 6.6 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium and 8 times more Sodium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.1 times more Calcium than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Cooked Frozen Carrots contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Spanish Tomato Sauce lack sufficient amounts of Calcium
• Both Canned Spanish Tomato Sauce as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spanish Tomato Sauce has 2.5 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 11 times more Omega 3 and 2.4 times more Fiber than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Spanish Tomato Sauce provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Canned Spanish Tomato Sauce as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.