Comparing Nutrients in 1 pound Carrots VS Tomato Sauce with Onions

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Carrots	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	6.4% 186kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	34.7% 45g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	NA	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	3.44% 2.5g	NA	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Carrots	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	421% 3787μg	21.7% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	35.2% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	25% 100μg	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	29.7% 26.8mg	64% 57.6mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	15% 150mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	59.4% 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	22.7% 159mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	167% 2499mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 400g	10.6% 390g	3700g per day for Men 19-50 years

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

• Raw Carrots have 19.4 times more Vitamin A than Canned Tomato Sauce with Onions.
• While Canned Tomato Sauce with Onions contain 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.2 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Canned Tomato Sauce with Onions have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Raw Carrots as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Tomato Sauce with Onions:

• Raw Carrots have 1.9 times more Calcium than Canned Tomato Sauce with Onions.
• While Canned Tomato Sauce with Onions contain 4 times more Copper, 3.1 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 1.3 times more Potassium, 8 times more Selenium and 8 times more Sodium than Raw Carrots.
• Both Raw Carrots and Canned Tomato Sauce with Onions have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.6 times more Fiber than Canned Tomato Sauce with Onions.
• While Canned Tomato Sauce with Onions contain 1.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Canned Tomato Sauce with Onions have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Carrots as well as Canned Tomato Sauce with Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.