Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tomato Paste	Recommended Dietary Allowance
Energy	3.6% 104kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	66% 85.8g	130g per day for Men 19-50 years
Sugars	15.4% 11g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	49% 18.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	309% 2781μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	14% 141mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Tomato Paste:

• 1 pound of Canned Carrots with Liquids and Salt has 8.1 times more Vitamin A than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.2 times more Vitamin B1, 5.7 times more Vitamin B2, 7.3 times more Vitamin B3, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9, 11 times more Vitamin C and 5.9 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tomato Paste provide similar amounts of Vitamin B5 and Vitamin K per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Tomato Paste:

• 1 pound of Canned Carrots with Liquids and Salt has 1.5 times more Manganese, 4.1 times more Sodium and 1.3 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.5 times more Copper, 5.7 times more Iron, 4.7 times more Magnesium, 4.2 times more Phosphorus, 5.9 times more Potassium, 13.3 times more Selenium and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tomato Paste contain similar levels of Calcium per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 3.6 times more Energy, 3.5 times more Carbohydrate, 5 times more Sugars, 2.3 times more Fiber and 7.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.