Comparing Nutrients in 1 pound Canned Crushed Tomatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	5% 145kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	27.5% 20g	21.6% 15.6g	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	14.6% 10.6g	2.25% 1.63g	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	% 9.2g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 12.2g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	53.4% 0.69mg	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	14.7% 59μg	16% 63.5μg	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	46.4% 41.7mg	18% 16.3mg	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	37.8% 5.67mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	15.4% 154mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	73.7% 5.9mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	30.6% 0.7mg	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	20.7% 145mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Crushed Tomatoes vs Boiled Carrots:

• Canned Crushed Tomatoes have 1.9 times more Vitamin B3, 2.6 times more Vitamin C and 1.2 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 77.5 times more Vitamin A and 2.6 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Crushed Tomatoes vs Boiled Carrots:

• Canned Crushed Tomatoes have 10.8 times more Copper, 3.8 times more Iron, 2 times more Magnesium, 1.2 times more Potassium, 3.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Calcium, Manganese, Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Crushed Tomatoes have 1.3 times more Sugars, 6.5 times more Fructose and 2.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.