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

Weight per 300 calories

• Tomatoes in Juice: 1875g
• Canned Carrots with Liquids and Salt: 1304g

Canned Carrots Solids and Liquids with Salt have 1.4 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice, which is very low in comparison to other foods. Tomatoes in Juice having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Tomatoes in Juice	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	4.83% 4.7g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	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	50% 65g	54% 70g	130g per day for Men 19-50 years
Sugars	66% 48g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	26.5% 15g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	46% 413μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	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	37.5% 150μg	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	263% 236mg	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	73.8% 11mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	62% 619mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	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	55.4% 1.28mg	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	45.5% 319mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	48% 1777g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice have 43.5 times more Vitamin B1, 2.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 19.4 times more Vitamin A and 2.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin E per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice 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 Tomatoes in Juice vs Canned Carrots with Liquids and Salt:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.5 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus, 1.6 times more Potassium, 2.5 times more Selenium and 1.5 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Copper, 4.6 times more Manganese, 16.7 times more Sodium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice have 2.6 times more Fat, 2.5 times more Omega 6, 1.5 times more Sugars, 1.5 times more Fiber and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.