Comparing Nutrients in 1 pound Boiled Carrots VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Boiled Carrots	Tomato Juice	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	12.3% 16g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	16% 11.7g	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	2.25% 1.63g	8.32% 6.03g	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	% 1.8g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tomato Juice	Recommended Dietary Allowance
Vitamin A	429% 3865μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	24.4% 0.32mg	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	16% 63.5μg	22.7% 91μg	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	18% 16.3mg	353% 318mg	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	31% 4.67mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tomato Juice	Recommended Dietary Allowance
Calcium	13.6% 136mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	0.78% 31.3μg	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	19.3% 1.54mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	13.4% 0.31mg	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	19.4% 136mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 409g	11.6% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Tomato Juice:

• Boiled and Drained Carrots have 37 times more Vitamin A, 2.2 times more Vitamin B6, 3.2 times more Vitamin E and 6 times more Vitamin K than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B9 and 19.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tomato Juice no Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Carrots as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Tomato Juice:

• Boiled and Drained Carrots have 3 times more Calcium, 6.9 times more Fluoride, 2.3 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Selenium, 5.8 times more Sodium and 1.8 times more Zinc than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 2.5 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tomato Juice no Salt have similar amounts of Iron, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 2.1 times more Energy, 2.3 times more Carbohydrate, 1.3 times more Sugars and 7.5 times more Fiber than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 3.7 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tomato Juice no Salt have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Carrots as well as Canned Tomato Juice no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.