Comparing Nutrients in 1 kilogram Sun-dried Tomatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sun-dried Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	89% 2580kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	429% 558g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	518% 376g	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	324% 123g	79% 30g	38g per day for Men 19-50 years
Protein	252% 141g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	49% 440μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	440% 5.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	376% 4.9mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	418% 21mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.32mg	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	170% 680μg	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	436% 392mg	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	0.67% 0.1mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	110% 1100mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1581% 14.2mg	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	1136% 91mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	462% 1940mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	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	509% 3560mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	1008% 34270mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.94% 146g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sun-dried Tomatoes vs Boiled Carrots:

• Sun-dried Tomatoes have 8 times more Vitamin B1, 11.1 times more Vitamin B2, 14 times more Vitamin B3, 9 times more Vitamin B5, 2.2 times more Vitamin B6, 4.9 times more Vitamin B9, 10.9 times more Vitamin C and 3.1 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 19.4 times more Vitamin A and 103 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried 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 Sun-dried Tomatoes vs Boiled Carrots:

• Sun-dried Tomatoes have 3.7 times more Calcium, 83.7 times more Copper, 26.7 times more Iron, 19.4 times more Magnesium, 11.9 times more Manganese, 11.9 times more Phosphorus, 14.6 times more Potassium, 7.9 times more Selenium, 1.8 times more Sodium and 10 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.2 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Sun-dried Tomatoes have 7.4 times more Energy, 16.5 times more Fat, 14.2 times more Saturated Fat, 12.7 times more Omega 6, 6.8 times more Carbohydrate, 10.9 times more Sugars, 4.1 times more Fiber and 18.6 times more Protein than Boiled and Drained Carrots.
• Both Sun-dried Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.