Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Green Tomatoes

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Green Tomatoes: 2174g

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

Which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Green Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Green Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	9.97% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	85.3% 111g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	120% 87g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	103% 39g	63% 24g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	77.3% 696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	217% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	135% 1.76mg	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	43.5% 174μg	49% 196μg	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	48.3% 43.5mg	565% 509mg	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	106% 16mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	183% 220μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Green Tomatoes	Recommended Dietary Allowance
Calcium	67.4% 674mg	28.3% 283mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	217% 1.96mg	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	141% 11.3mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	51.8% 217mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	95% 2.17mg	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	62% 435mg	87% 609mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	130% 4435mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Green Tomatoes:

• Canned Carrots Solids and Liquids with Salt have 19.2 times more Vitamin A, 1.4 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B5 and 11.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Green Tomatoes have similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Green Tomatoes:

• Canned Carrots Solids and Liquids with Salt have 2.4 times more Calcium, 4.5 times more Manganese, 18.5 times more Sodium and 4.1 times more Zinc than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 1.4 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Green Tomatoes have similar amounts of Copper, Iron, Magnesium, Potassium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt have 2.7 times more Omega 3 and 1.6 times more Fiber than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 1.4 times more Omega 6, 1.6 times more Sugars and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Green Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.