Comparing Nutrients in 1 kilogram Stewed Tomatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Stewed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	27.2% 790kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	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	100% 131g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	44.7% 17g	79% 30g	38g per day for Men 19-50 years
Protein	35% 19.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	27.5% 110μg	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	202% 182mg	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	NA	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	26% 260mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	133% 10.6mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	54.3% 380mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	21.8% 806g	24.4% 902g	3700g per day for Men 19-50 years

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

• Stewed Ripe Red Tomatoes have 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 5.1 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 25.8 times more Vitamin A, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 1 kg.
• Both Stewed 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 Tomatoes vs Boiled Carrots:

• Stewed Ripe Red Tomatoes have 5.6 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Selenium and 7.8 times more Sodium than Boiled and Drained Carrots.
• Both Stewed Ripe Red Tomatoes and Boiled and Drained Carrots have similar amounts of Calcium, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Ripe Red Tomatoes have 2.3 times more Energy, 14.9 times more Fat, 17.4 times more Saturated Fat, 38 times more Omega 3, 9.6 times more Omega 6, 1.6 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.