Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Carrot Juice	Recommended Dietary Allowance
Energy	6.2% 180kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	71.4% 93g	130g per day for Men 19-50 years
Sugars	34.3% 25g	54% 39g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	21% 8g	38g per day for Men 19-50 years
Protein	17% 9.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	1062% 9560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	167% 2.17mg	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	32.5% 130μg	10% 40μg	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	253% 228mg	94% 85mg	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	37.3% 5.6mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	11% 110mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	51% 0.46mg	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	85% 6.8mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	56.5% 1.3mg	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	40% 280mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	86% 2920mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Canned Carrot Juice:

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B3, 3.3 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Carrot Juice.
• While Canned Carrot Juice contains 39.8 times more Vitamin A, 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, 2.1 times more Vitamin E and 5.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Canned Carrot Juice:

• Cooked Ripe Red Tomatoes have 1.6 times more Copper and 1.5 times more Iron than Canned Carrot Juice.
• While Canned Carrot Juice contains 2.2 times more Calcium, 1.6 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium, 6 times more Sodium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Carrot Juice have similar amounts of Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrot Juice contains 2.2 times more Energy, 2.3 times more Carbohydrate and 1.6 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Carrot Juice have similar amounts of Fiber and Protein per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.