Comparing Nutrients in 300 calories Green Tomatoes VS Carrots

Weight per 300 calories

• Green Tomatoes: 1304g
• Carrots: 732g

Raw Carrots have 1.8 times more energy per unit of mass than Raw Green Tomatoes, which is low in comparison to other foods. Green Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Green Tomatoes or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Green Tomatoes	18%	7%	75%
Carrots	8%	5%	87%

Macro Nutrients

	Green Tomatoes	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	6% 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	51% 66.5g	54% 70g	130g per day for Men 19-50 years
Sugars	72% 52g	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	37.8% 14.3g	54% 20.5g	38g per day for Men 19-50 years
Protein	28% 15.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Green Tomatoes	Carrots	Recommended Dietary Allowance
Vitamin A	46.4% 417μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.2% 0.78mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	130% 6.52mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	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	29.3% 117μg	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	339% 305mg	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	33% 4.96mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Tomatoes	Carrots	Recommended Dietary Allowance
Calcium	17% 170mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	83% 6.65mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	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	52% 365mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	78.3% 2661mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Green Tomatoes vs Carrots:

• Raw Green Tomatoes have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 3.3 times more Vitamin B5, 7.1 times more Vitamin C and 1.4 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 14.6 times more Vitamin A than Raw Green Tomatoes.
• Both Raw Green Tomatoes and Raw Carrots have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 300 kcal.
• Both Raw Green Tomatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Green Tomatoes vs Carrots:

• Raw Green Tomatoes have 3.6 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus, 7.1 times more Selenium and 1.9 times more Water than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 3 times more Sodium and 1.9 times more Zinc than Raw Green Tomatoes.
• Both Raw Green Tomatoes and Raw Carrots have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Green Tomatoes have 1.4 times more Omega 6, 1.5 times more Sugars and 2.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Fiber than Raw Green Tomatoes.
• Both Raw Green Tomatoes and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Green Tomatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.