Comparing Nutrients in 1 kilogram Orange Tomatoes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Orange Tomatoes	24%	9%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Orange Tomatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5.5% 160kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	34.2% 25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	39.5% 15g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Orange Tomatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	86% 1.12mg	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	72.5% 290μg	22.5% 90μg	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	178% 160mg	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Tomatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	116% 1.04mg	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	58.8% 4.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	196% 4.5mg	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	41.4% 290mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange Tomatoes VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Orange Tomatoes versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Orange Tomatoes vs Canned Carrots with Salt:

• 1 kilogram of Orange Tomatoes has 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, 3.2 times more Vitamin B9 and 5.9 times more Vitamin C than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 7.4 times more Vitamin A and 1.9 times more Vitamin B6 than Raw Orange Tomatoes.
• Both Orange Tomatoes and Canned Carrots with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Orange Tomatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Orange Tomatoes vs Canned Carrots with Salt:

• 1 kilogram of Orange Tomatoes has 1.2 times more Phosphorus than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 5 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 5.1 times more Manganese, 5.8 times more Sodium and 1.9 times more Zinc than Raw Orange Tomatoes.
• Both Orange Tomatoes and Canned Carrots with Salt contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Orange Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Orange Tomatoes as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Orange Tomatoes has 1.8 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.7 times more Carbohydrate and 1.7 times more Fiber than Raw Orange Tomatoes.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Raw Orange Tomatoes as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.