Comparing Nutrients in 1 pound Tomatoes in Juice VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Tomatoes in Juice	Boiled Carrots	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	12% 15.7g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 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	6.4% 3.6g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	11% 100μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Boiled Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	11% 77mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes in Juice vs Boiled Carrots:

• Canned Red Ripe Tomatoes in Tomato Juice have 8.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.5 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 38.7 times more Vitamin A, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, 1.7 times more Vitamin E and 4.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice 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 Tomatoes in Juice vs Boiled Carrots:

• Canned Red Ripe Tomatoes in Tomato Juice have 3.1 times more Copper and 1.7 times more Iron than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.3 times more Fluoride, 2.3 times more Manganese, 1.8 times more Phosphorus, 5.8 times more Sodium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Carrots have similar amounts of Calcium, Magnesium, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice have 3.6 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Energy, 2.4 times more Carbohydrate, 1.4 times more Sugars and 1.6 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Carrots have similar amounts of Protein per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.