Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Cooked Frozen Carrots with Salt

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Cooked Frozen Carrots with Salt: 811g

Boiled Frozen Carrots, drained with Salt have 2.5 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is low in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Cooked Frozen Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Frozen Carrots with Salt	6%	16%	78%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	NA	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	NA	70.4% 26.8g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	52.4% 0.68mg	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	45% 180μg	22.3% 89μg	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	138% 124mg	20.7% 18.6mg	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	NA	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	74% 0.66mg	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	65% 5.2mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	59% 1.35mg	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	40% 280mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	159% 2392mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	51% 1885g	19.8% 732g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Cooked Frozen Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Cooked Frozen Carrots with Salt?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Cooked Frozen Carrots with Salt:

• 300 calories of Canned Tomatoes with Green Chilies have 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 2 times more Vitamin B9 and 6.6 times more Vitamin C than Cooked Frozen Carrots with Salt.
• While 300 kcal of Boiled Frozen Carrots, drained with Salt contain 17.1 times more Vitamin A than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Cooked Frozen Carrots with Salt:

• 300 calories of Canned Tomatoes with Green Chilies have 1.4 times more Calcium, 2.7 times more Copper, 1.2 times more Iron, 2.5 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium, 1.6 times more Selenium, 3.4 times more Sodium and 2.6 times more Water than Cooked Frozen Carrots with Salt.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Carrots with Salt contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 2.9 times more Protein than Cooked Frozen Carrots with Salt.
• While 300 kcal of Boiled Frozen Carrots, drained with Salt contain 4.4 times more Omega 6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 6
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Frozen Carrots, drained with Salt provide inadequate amounts of Omega 3 in 300 calories.