Comparing Nutrients in 1 pound Boiled Carrots VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Boiled Carrots	Tomato Sauce	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	3.07% 0.52g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	22.3% 16g	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	10.4% 7.57g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0.32g	g per day for Men 19-50 years
Fiber	36% 13.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	429% 3865μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	34% 0.44mg	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	10.2% 41μg	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	35.3% 31.8mg	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	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tomato Sauce	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	3.96% 158μg	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	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	22.3% 0.51mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Tomato Sauce per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Carrots has 38.7 times more Vitamin A, 2.8 times more Vitamin B1, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 4.9 times more Vitamin K than Tomato Sauce.
• While 1 lb of Canned Tomato Sauce no Salt contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Carrots has 2.1 times more Calcium, 1.4 times more Manganese and 5.3 times more Sodium than Tomato Sauce.
• While 1 lb of Canned Tomato Sauce no Salt contains 6.8 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium and 1.3 times more Potassium than Boiled and Drained Carrots.
• Both Boiled Carrots and Tomato Sauce contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 1 pound of Tomato Sauce lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Canned Tomato Sauce no Salt lack sufficient amounts of Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 1.5 times more Carbohydrate and 2 times more Fiber than Tomato Sauce.
• While 1 lb of Canned Tomato Sauce no Salt contains 4.6 times more Fructose and 1.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Tomato Sauce offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Canned Tomato Sauce no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.