Comparing Nutrients in 300 calories Canned Crushed Tomatoes VS Boiled Carrots

Weight per 300 calories

• Canned Crushed Tomatoes: 938g
• Boiled Carrots: 857g

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

Which food has more nutrients per 300 calories - Canned Crushed Tomatoes or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	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	52.6% 68.3g	54% 70.5g	130g per day for Men 19-50 years
Sugars	57% 41.3g	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	30.3% 22g	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	% 19g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 23g	g per day for Men 19-50 years
Fiber	47% 18g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	30.5% 122μg	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	96% 86.3mg	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	78% 11.7mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.4% 49.7μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	32% 319mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	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	152% 12mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	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	43% 300mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	80.8% 2747mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.63μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	116% 1744mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	22.7% 839g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Crushed Tomatoes vs Boiled Carrots:

• Canned Crushed Tomatoes have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.8 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 70.8 times more Vitamin A and 2.4 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Canned Crushed Tomatoes 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 Canned Crushed Tomatoes vs Boiled Carrots:

• Canned Crushed Tomatoes have 1.2 times more Calcium, 11.8 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium, 3.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Phosphorus, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Crushed Tomatoes have 1.4 times more Omega 6, 1.4 times more Sugars, 7.1 times more Fructose and 2.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.