Comparing Nutrients in 300 calories Canned Carrot Juice VS Stewed Tomatoes

Weight per 300 calories

• Canned Carrot Juice: 750g
• Stewed Tomatoes: 380g

Stewed Ripe Red Tomatoes have 2 times more energy per unit of mass than Canned Carrot Juice, which is average in comparison to other foods. Canned Carrot Juice having low energy density.

Which food has more nutrients per 300 calories - Canned Carrot Juice or Stewed Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Canned Carrot Juice	Stewed Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	6.2% 1.98g	32g per day for Men 19-50 years
Omega 3	4.2% 0.068g	9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	38% 49.6g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	17% 6.46g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	797% 7170μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	25% 0.33mg	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	7.5% 30μg	10.4% 41.8μg	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	71% 63.8mg	76.8% 69mg	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	18% 180mg	9.87% 99mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	40% 0.36mg	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	43% 3.45mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.98mg	32% 0.73mg	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	45% 315mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	27.6% 938mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	115% 1728mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	18% 667g	8.28% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrot Juice vs Stewed Tomatoes:

• Canned Carrot Juice has 57.2 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5 and 5 times more Vitamin B6 than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Canned Carrot Juice.
• Both Canned Carrot Juice and Stewed Ripe Red Tomatoes have similar amounts of Vitamin C per 300 kcal.
• Both Canned Carrot Juice as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrot Juice vs Stewed Tomatoes:

• Canned Carrot Juice has 1.8 times more Calcium, 1.8 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium, 2 times more Zinc and 2.2 times more Water than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 3.5 times more Sodium than Canned Carrot Juice.
• Both Canned Carrot Juice and Stewed Ripe Red Tomatoes have similar amounts of Copper, Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrot Juice has 1.4 times more Carbohydrate than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 9 times more Fat, 9.8 times more Saturated Fat, 2.1 times more Omega 3 and 7 times more Omega 6 than Canned Carrot Juice.
• Both Canned Carrot Juice and Stewed Ripe Red Tomatoes have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Canned Carrot Juice as well as Stewed Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.