Comparing Nutrients in 300 calories Tomato Powder VS Boiled Carrots

Weight per 300 calories

• Tomato Powder: 99g
• Boiled Carrots: 857g

Tomato Powder has 8.6 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Tomato Powder	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	54% 70.5g	130g per day for Men 19-50 years
Sugars	60% 43.6g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	43% 16.4g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	23% 13g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	95% 856μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.7% 3.74mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	101% 1.3mg	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	30% 119μg	30% 120μg	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	129% 116mg	34.3% 31mg	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	81% 12mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.4% 48.5μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Boiled Carrots	Recommended Dietary Allowance
Calcium	16.5% 165mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	56.6% 4.53mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	57.8% 1.33mg	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	42% 293mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.082% 3.04g	21% 773g	3700g per day for Men 19-50 years

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

• Tomato Powder has 1.6 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 3.8 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8.5 times more Vitamin A, 2.9 times more Vitamin B6 and 2.4 times more Vitamin K than Tomato Powder.
• Both Tomato Powder and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 300 kcal.
• Both Tomato Powder as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Powder vs Boiled Carrots:

• Tomato Powder has 8.5 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium and 1.5 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Calcium, 3.7 times more Sodium and 254.3 times more Water than Tomato Powder.
• Both Tomato Powder and Boiled and Drained Carrots have similar amounts of Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tomato Powder has 1.5 times more Sugars and 2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.4 times more Omega 6 and 1.6 times more Fiber than Tomato Powder.
• Both Tomato Powder and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Tomato Powder as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.