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

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	14% 2.35g	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	49.4% 64g	54% 70g	130g per day for Men 19-50 years
Sugars	74.3% 54g	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	NA	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	NA	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	27% 10.2g	54% 20.5g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Carrots	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	25.6% 102μg	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	107% 97mg	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	57.6% 8.63mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.6% 27μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Carrots	Recommended Dietary Allowance
Calcium	9.5% 95mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	69.5% 5.56mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	77.6% 1.8mg	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	39.7% 278mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	85.7% 2912mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	180% 2693mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	17.5% 646g	17.5% 646g	3700g per day for Men 19-50 years

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

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 2.1 times more Vitamin B2, 1.4 times more Vitamin B6, 2.2 times more Vitamin C and 1.8 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 20.4 times more Vitamin A, 1.4 times more Vitamin B9 and 3.6 times more Vitamin K than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 4.4 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.2 times more Potassium, 6 times more Selenium and 5.3 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Carrots have similar amounts of Phosphorus, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 3.1 times more Fat, 4.2 times more Saturated Fat, 8 times more Omega 3, 3.2 times more Omega 6 and 1.6 times more Sugars than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.