Comparing Nutrients in 1 pound Tomato Paste VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Tomato Paste	Carrots	Recommended Dietary Allowance
Energy	13% 372kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	29.7% 21.5g	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	36.6% 26.5g	3.44% 2.5g	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	% 26g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 16.3g	g per day for Men 19-50 years
Fiber	49% 18.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	35% 19.6g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Carrots	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.4μg	21.5% 86μg	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	110% 99mg	29.7% 26.8mg	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	130% 19.5mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Carrots	Recommended Dietary Allowance
Calcium	16.3% 163mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	169% 13.5mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	28.2% 0.65mg	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	53.8% 376mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 400g	3700g per day for Men 19-50 years

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

• Canned Tomato Paste has 2.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B6, 3.7 times more Vitamin C and 6.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 11 times more Vitamin A, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned Tomato Paste.
• Both Canned Tomato Paste and Raw Carrots have similar amounts of Vitamin B1 and Vitamin K per 1 lb.
• Both Canned Tomato Paste as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomato Paste vs Carrots:

• Canned Tomato Paste has 8.1 times more Copper, 9.9 times more Iron, 3.5 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 3.2 times more Potassium, 53 times more Selenium and 2.6 times more Zinc than Raw Carrots.
• Both Canned Tomato Paste and Raw Carrots have similar amounts of Calcium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Tomato Paste has 2 times more Energy, 2 times more Carbohydrate, 2.6 times more Sugars, 10.6 times more Fructose, 1.5 times more Fiber and 4.6 times more Protein than Raw Carrots.
• Both Canned Tomato Paste as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.