Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Carrots	Recommended Dietary Allowance
Energy	5.17% 150kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	28% 36.2g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Carrots	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Carrots	Recommended Dietary Allowance
Calcium	20% 200mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	32.5% 2.6mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	20% 140mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.5% 942g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs Carrots:

• Raw Carrots contain 41.8 times more Vitamin A, 1.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Raw Carrots have similar amounts of Vitamin C per 1 kg.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Carrots:

• Canned Red Ripe Tomatoes with Green Chilies have 2 times more Copper and 5.8 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 2.5 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Raw Carrots have similar amounts of Iron, Magnesium, Manganese and Water per 1 kg.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots contain 2.7 times more Energy, 2.6 times more Carbohydrate and 1.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.