Comparing Nutrients in 300 calories Canned Crushed Tomatoes VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Canned Crushed Tomatoes: 938g
• Canned Carrots with Liquids and Salt: 1304g

Canned Crushed Tomatoes have 1.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Crushed Tomatoes or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Crushed Tomatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	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	52.6% 68.3g	54% 70g	130g per day for Men 19-50 years
Sugars	57% 41.3g	44.3% 32g	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	61.8% 23.5g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	112% 1.46mg	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	26% 104μg	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	29% 26mg	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	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.4% 49.7μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	32% 319mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	149% 1.34mg	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	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	255% 5.87mg	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	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	80.8% 2747mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.63μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	116% 1744mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	22.7% 839g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Crushed Tomatoes vs Canned Carrots with Liquids and Salt:

• Canned Crushed Tomatoes have 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin C and 1.2 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 77.5 times more Vitamin A and 2.6 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Canned Crushed Tomatoes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Crushed Tomatoes vs Canned Carrots with Liquids and Salt:

• Canned Crushed Tomatoes have 1.3 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium and 1.2 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium, 3.4 times more Manganese, 1.8 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Crushed Tomatoes have 1.4 times more Omega 6, 1.3 times more Sugars and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Omega 3 and 1.3 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Crushed Tomatoes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.