Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cooked Frozen Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Frozen Carrots with Salt	6%	16%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	8.5% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	27% 35g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	25.5% 18.5g	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	1.75% 1.27g	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	% 5.35g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.6g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	29.3% 0.38mg	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	12.5% 50μg	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	115% 103mg	11.6% 10.4mg	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	17% 2.54mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	38.6% 3.1mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	33% 0.76mg	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	18% 127mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	89.2% 1338mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Cooked Frozen Carrots with Salt:

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B3 and 9.9 times more Vitamin C than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 35.3 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin E and 4.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Frozen Carrots, drained with Salt have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Cooked Frozen Carrots with Salt:

• Cooked Ripe Red Tomatoes have 1.3 times more Iron than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 3.2 times more Calcium, 1.6 times more Manganese, 26.8 times more Sodium and 2.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Frozen Carrots, drained with Salt have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 4.7 times more Fructose and 1.6 times more Protein than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 2.1 times more Energy, 7.6 times more Omega 6, 1.9 times more Carbohydrate, 1.6 times more Sugars and 4.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.