Comparing Nutrients in 300 calories Tomato Sauce with Onions VS Canned Carrots with Salt

Weight per 300 calories

• Tomato Sauce with Onions: 714g
• Canned Carrots with Salt: 1200g

Tomato Sauce with Onions have 1.7 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Sauce with Onions or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions	13%	4%	83%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tomato Sauce with Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	41% 29.8g	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	34% 13g	47.4% 18g	38g per day for Men 19-50 years
Protein	20% 11g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	34% 307μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	103% 1.34mg	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	39.3% 157μg	27% 108μg	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	101% 91mg	36% 32.4mg	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	NA	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	139% 1.25mg	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	83% 6.64mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	235% 5.4mg	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	39.8% 279mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	262% 3936mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	16.6% 615g	30% 1115g	3700g per day for Men 19-50 years

Tomato Sauce With Onions VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Sauce with Onions or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Tomato Sauce with Onions vs Canned Carrots with Salt:

• 300 calories of Tomato Sauce with Onions have 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 21.8 times more Vitamin A than Canned Tomato Sauce with Onions.
• Both Canned Tomato Sauce with Onions as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Sauce with Onions vs Canned Carrots with Salt:

• 300 calories of Tomato Sauce with Onions have 1.4 times more Magnesium, 1.4 times more Potassium and 1.4 times more Sodium than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 2.5 times more Calcium, 2.5 times more Manganese, 1.9 times more Zinc and 1.8 times more Water than Canned Tomato Sauce with Onions.
• Both Tomato Sauce with Onions and Canned Carrots with Salt contain similar levels of Copper, Iron, Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Sauce with Onions have 1.5 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 4.6 times more Omega 3 and 1.4 times more Fiber than Canned Tomato Sauce with Onions.
• Both Tomato Sauce with Onions and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomato Sauce with Onions provide inadequate amounts of Omega 3
• Both Canned Tomato Sauce with Onions as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.