Comparing Nutrients in 300 calories Canned Carrots with Salt VS Green Tomatoes

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Green Tomatoes: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Green Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Canned Carrots with Salt	Green Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	6% 1g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	41% 29.8g	72% 52g	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	47.4% 18g	37.8% 14.3g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	744% 6696μg	46.4% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	65.2% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	130% 6.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	81.3% 1.06mg	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	27% 108μg	29.3% 117μg	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	339% 305mg	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	33% 4.96mg	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 with Salt	Green Tomatoes	Recommended Dietary Allowance
Calcium	30% 300mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	130% 1.17mg	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	96% 7.68mg	83% 6.65mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	56.7% 1.3mg	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	78.3% 2661mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	30% 1115g	32.8% 1213g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Green Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Green Tomatoes?

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

• 300 calories of Canned Carrots with Salt have 16 times more Vitamin A, 1.3 times more Vitamin B6 and 1.8 times more Vitamin E than Green Tomatoes.
• While 300 kcal of Raw Green Tomatoes contain 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B5 and 9.4 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Green Tomatoes provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 300 calories.
• Both Drained Canned Carrots with Salt as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Green Tomatoes:

• 300 calories of Canned Carrots with Salt have 1.8 times more Calcium, 4.1 times more Manganese, 17.1 times more Sodium and 3.4 times more Zinc than Green Tomatoes.
• While 300 kcal of Raw Green Tomatoes contain 1.4 times more Magnesium and 1.3 times more Phosphorus than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Green Tomatoes contain similar levels of Copper, Iron, Potassium, Selenium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 3.4 times more Omega 3 and 1.3 times more Fiber than Green Tomatoes.
• While 300 kcal of Raw Green Tomatoes contain 1.8 times more Sugars and 2 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Green Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Green Tomatoes provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Raw Green Tomatoes provide inadequate amounts of Omega 6 in 300 calories.