Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	8.97% 260kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	% 4g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 27g	g per day for Men 19-50 years
Fiber	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	10% 90μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	34% 340mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.4% 902g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 2.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 94.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5, 9 times more Vitamin B6, 2.8 times more Vitamin B9 and 5.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin E per 1 kg.
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Boiled Carrots:

• Stewed Canned Ripe Red Tomatoes have 6.6 times more Copper, 3.9 times more Iron and 3.8 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.6 times more Manganese and 1.5 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Carrots have similar amounts of Calcium, Magnesium, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Canned Ripe Red Tomatoes have 5.2 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Energy, 1.3 times more Carbohydrate and 3 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Carrots have similar amounts of Sugars and Protein per 1 kg.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.