Comparing Nutrients in 300 calories Tomato Juice VS Carrots

Weight per 300 calories

• Tomato Juice: 1765g
• Carrots: 732g

Raw Carrots have 2.4 times more energy per unit of mass than Canned Tomato Juice no Salt, which is low in comparison to other foods. Tomato Juice having very low energy density.

Which food has more nutrients per 300 calories - Tomato Juice or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Tomato Juice	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	54% 70g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	48% 34.7g	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	32.4% 23.5g	5.55% 4.02g	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	% 22g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 26.3g	g per day for Men 19-50 years
Fiber	18.6% 7.06g	54% 20.5g	38g per day for Men 19-50 years
Protein	26.8% 15g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Carrots	Recommended Dietary Allowance
Vitamin A	45% 406μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.2% 12mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	88.2% 353μg	34.8% 139μg	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	1375% 1237mg	48% 43mg	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	37.6% 5.65mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Carrots	Recommended Dietary Allowance
Calcium	17.6% 176mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	0.59% 23.4μg	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	86% 6.9mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	45.5% 1.05mg	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	48% 335mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	113% 3829mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	11.8% 176mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	45% 1663g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomato Juice vs Carrots:

• Canned Tomato Juice no Salt has 3.7 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 28.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 15.1 times more Vitamin A and 2.4 times more Vitamin K than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Carrots have similar amounts of Vitamin E per 300 kcal.
• Both Canned Tomato Juice no Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Juice vs Carrots:

• Canned Tomato Juice no Salt has 2.3 times more Copper, 5.2 times more Fluoride, 3.1 times more Iron, 2.2 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium, 12.1 times more Selenium and 2.6 times more Water than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium and 2.9 times more Sodium than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Carrots have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Juice no Salt has 2.9 times more Fat, 6 times more Omega 3, 1.3 times more Sugars, 5.8 times more Fructose and 2.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Omega 6 and 2.9 times more Fiber than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Tomato Juice no Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.