Comparing Nutrients in 300 calories Canned Carrots VS Tomatoes

Weight per 300 calories

• Canned Carrots: 1200g
• Tomatoes: 1667g

Canned Carrots have 1.4 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Carrots	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	50% 65g	130g per day for Men 19-50 years
Sugars	41% 29.8g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	52.6% 20g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Tomatoes	Recommended Dietary Allowance
Vitamin A	744% 6696μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	62.5% 250μg	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	36% 32.4mg	254% 228mg	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	59.2% 8.9mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Tomatoes	Recommended Dietary Allowance
Calcium	30% 300mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	96% 7.68mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	82.6% 1.9mg	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	41% 288mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	30% 1115g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots vs Tomatoes:

• Canned Carrots Solids have 9.6 times more Vitamin A than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2.3 times more Vitamin B9 and 7 times more Vitamin C than Canned Carrots Solids.
• Both Canned Carrots Solids and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
• Both Canned Carrots Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots vs Tomatoes:

• Canned Carrots Solids have 1.8 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 2.8 times more Manganese, more Selenium and 6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Water than Canned Carrots Solids.
• Both Canned Carrots Solids and Raw Ripe Red Tomatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids have 2.6 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Fat, 1.4 times more Omega 6, 1.5 times more Sugars and 1.9 times more Protein than Canned Carrots Solids.
• Both Canned Carrots Solids and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned Carrots Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.