Comparing Nutrients in 1 pound Tomatoes in Juice VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Carrots	8%	5%	87%

Macro Nutrients

	Tomatoes in Juice	Carrots	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	12% 15.7g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0g	% 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	6.4% 3.6g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Carrots	Recommended Dietary Allowance
Vitamin A	11% 100μg	421% 3787μg	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	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	11% 77mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 400g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice have 8.7 times more Vitamin B1 and 2.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 38 times more Vitamin A, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B9 and 4.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Carrots have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes in Juice vs Carrots:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.9 times more Iron and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.1 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium, 6.9 times more Sodium and 2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Carrots have similar amounts of Calcium, Copper, Magnesium and Water per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Carrots have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice have 2.4 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.6 times more Energy, 2.8 times more Carbohydrate, 1.9 times more Sugars and 1.5 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Carrots have similar amounts of Protein per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.