Comparing Nutrients in 1 pound Tomatoes VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Tomatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	27% 35g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.6g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.13% 4g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	21% 191μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cooked Frozen Carrots:

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 20.1 times more Vitamin A, 1.9 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin E and 1.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Carrots have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cooked Frozen Carrots:

• Raw Ripe Red Tomatoes have 1.2 times more Potassium than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 3.5 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, more Selenium, 11.8 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Carrots have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 4.9 times more Fructose and 1.5 times more Protein than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 2.1 times more Energy, 14.7 times more Omega 3, 3.6 times more Omega 6, 2 times more Carbohydrate, 1.6 times more Sugars and 2.8 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.