Comparing Nutrients in 1 pound Canned Crushed Tomatoes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Energy	5% 145kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	25.4% 33g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	14.6% 10.6g	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	% 9.2g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 16.3g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	421% 3787μg	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	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	14.7% 59μg	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	46.4% 41.7mg	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	37.8% 5.67mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Calcium	15.4% 154mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	73.7% 5.9mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	20.7% 145mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 400g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have 1.2 times more Vitamin B3, 1.6 times more Vitamin C and 1.9 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 75.9 times more Vitamin A, 1.5 times more Vitamin B9 and 2.5 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Canned Crushed Tomatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Crushed Tomatoes have 4.1 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 6 times more Selenium and 2.7 times more Sodium than Raw Carrots.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Calcium, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Crushed Tomatoes have 4.3 times more Fructose and 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.5 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Sugars per 1 lb.
• Both Canned Crushed Tomatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.