Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Tomato Sauce with Onions, Green Peppers and Celery

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Tomato Sauce with Onions, Green Peppers and Celery: 732g

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

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Tomato Sauce with Onions, Green Peppers and Celery?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Cooked Frozen Carrots	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	5.6% 5.4g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	14% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	49.4% 64g	130g per day for Men 19-50 years
Sugars	45.6% 33g	74.3% 54g	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	3.13% 2.27g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 28g	NA	g per day for Men 19-50 years
Fiber	70.4% 26.8g	27% 10.2g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	762% 6859μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	67.5% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	109% 1.4mg	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	22.3% 89μg	25.6% 102μg	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	20.7% 18.6mg	107% 97mg	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	54.6% 8.2mg	57.6% 8.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	22.6% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	28.4% 284mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	161% 1.45mg	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	53.7% 4.3mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	77.6% 1.8mg	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	36% 251mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	85.7% 2912mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	180% 2693mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	19.8% 732g	17.5% 646g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Tomato Sauce With Onions, Green Peppers And Celery Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Tomato Sauce with Onions, Green Peppers and Celery?

Lets compare vitamin content per 300 calories of Cooked Frozen Carrots vs Tomato Sauce with Onions, Green Peppers and Celery:

• 300 calories of Cooked Frozen Carrots have 22.9 times more Vitamin A and 4.1 times more Vitamin K than Tomato Sauce with Onions, Green Peppers and Celery.
• While 300 kcal of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin E per 300 calories.
• Both Boiled and Drained Frozen Carrots as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Carrots vs Tomato Sauce with Onions, Green Peppers and Celery:

• 300 calories of Cooked Frozen Carrots have 3 times more Calcium and 1.4 times more Zinc than Tomato Sauce with Onions, Green Peppers and Celery.
• While 300 kcal of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 2.2 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.9 times more Potassium and 5.6 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Phosphorus, Selenium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Carrots have 3 times more Omega 3 and 2.6 times more Fiber than Tomato Sauce with Onions, Green Peppers and Celery.
• While 300 kcal of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 1.6 times more Sugars and 1.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Tomato Sauce with Onions, Green Peppers and Celery offer comparable quantities of Energy, Omega 6 and Carbohydrate per 300 calories.