Comparing Nutrients in 1 pound Canned Carrots with Liquids VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids	9%	5%	86%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Carrots with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	14% 18g	130g per day for Men 19-50 years
Sugars	15.4% 11g	15.6% 11.3g	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	1.63% 1.18g	8.2% 5.94g	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	% 1.27g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.78% 2.68g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	281% 2531μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	27.6% 0.36mg	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	9.07% 36.3μg	14.7% 59μg	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	10% 9.07mg	115% 103mg	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	22% 3.3mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	14% 141mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	37.8% 0.34mg	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	29.5% 2.36mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	20.7% 0.48mg	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	13% 91mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	10.3% 154mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids versus 1 lb of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids vs Cooked Ripe Red Tomatoes:

• 1 pound of Canned Carrots with Liquids has 23.3 times more Vitamin A, 1.2 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin E and 3.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 11.4 times more Vitamin C than Canned Carrots Solids and Liquids.
• Both Canned Carrots with Liquids and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Carrots with Liquids have insufficient amounts of Vitamin B1
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Canned Carrots Solids and Liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids vs Cooked Ripe Red Tomatoes:

• 1 pound of Canned Carrots with Liquids has 2.8 times more Calcium, 1.4 times more Copper, 4.3 times more Manganese, 3.1 times more Sodium and 2.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 1.3 times more Iron, 1.4 times more Phosphorus and 1.4 times more Potassium than Canned Carrots Solids and Liquids.
• Both Canned Carrots with Liquids and Cooked Ripe Red Tomatoes contain similar levels of Magnesium and Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids has 1.3 times more Carbohydrate and 2.6 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Canned Carrots with Liquids and Cooked Ripe Red Tomatoes offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.