Comparing Nutrients in 1 kilogram Canned Crushed Tomatoes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Energy	11% 320kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	73.7% 96g	130g per day for Men 19-50 years
Sugars	60.7% 44g	65.4% 47.4g	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	32.3% 23.4g	7.6% 5.5g	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	% 20.3g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 36g	g per day for Men 19-50 years
Fiber	50% 19g	73.7% 28g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	47.5% 190μg	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	102% 92mg	65.6% 59mg	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	83.3% 12.5mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Calcium	34% 340mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	163% 13mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	62% 1.43mg	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	45.7% 320mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	124% 1860mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24% 894g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Crushed Tomatoes vs Carrots:

• Canned Crushed Tomatoes have 1.2 times more Vitamin B3, 1.6 times more Vitamin C and 1.9 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 75.9 times more Vitamin A, 1.5 times more Vitamin B9 and 2.5 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Canned Crushed Tomatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Crushed Tomatoes vs Carrots:

• Canned Crushed Tomatoes have 4.1 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 6 times more Selenium and 2.7 times more Sodium than Raw Carrots.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Calcium, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Crushed Tomatoes have 4.3 times more Fructose and 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.5 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Sugars per 1 kg.
• Both Canned Crushed Tomatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.