Comparing Nutrients in 300 calories Canned Crushed Tomatoes VS Dry Carrot

Weight per 300 calories

• Canned Crushed Tomatoes: 938g
• Dry Carrot: 88g

Dehydrated Carrot has 10.7 times more energy per unit of mass than Canned Crushed Tomatoes, which is high in comparison to other foods. Canned Crushed Tomatoes having low energy density.

Which food has more nutrients per 300 calories - Canned Crushed Tomatoes or Dry Carrot?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Canned Crushed Tomatoes	Dry Carrot	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	5.22% 0.084g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.3g	54% 70g	130g per day for Men 19-50 years
Sugars	57% 41.3g	47% 34g	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	30.3% 22g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	47% 18g	54.6% 20.8g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Dry Carrot	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	335% 3011μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	36% 5.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	70.4% 0.91mg	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	30.5% 122μg	12% 48.4μg	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	96% 86.3mg	14.3% 13mg	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	78% 11.7mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.4% 49.7μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Dry Carrot	Recommended Dietary Allowance
Calcium	32% 319mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	36% 0.33mg	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	152% 12mg	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	42.7% 0.98mg	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	43% 300mg	43.5% 304mg	700mg per day for Men 19-50 years
Potassium	80.8% 2747mg	65.7% 2235mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.63μg	13.8% 7.57μg	55μg per day for Men 19-50 years
Sodium	116% 1744mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	22.7% 839g	0.095% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Crushed Tomatoes vs Dry Carrot:

• Canned Crushed Tomatoes have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, 6.7 times more Vitamin C and 2.4 times more Vitamin E than Dehydrated Carrot.
• While Dehydrated Carrot contains 29.2 times more Vitamin A and 1.9 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Crushed Tomatoes vs Dry Carrot:

• Canned Crushed Tomatoes have 1.7 times more Calcium, 5.3 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.2 times more Potassium, 7.2 times more Sodium, 1.8 times more Zinc and 238.3 times more Water than Dehydrated Carrot.
• While Dehydrated Carrot contains 1.3 times more Selenium than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Dehydrated Carrot have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Crushed Tomatoes have 1.8 times more Omega 6, 1.2 times more Sugars and 2.2 times more Protein than Dehydrated Carrot.
• While Dehydrated Carrot contains 1.8 times more Omega 3 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Dehydrated Carrot have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned Crushed Tomatoes as well as Dehydrated Carrot have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.