Comparing Nutrients in 500 calories Boiled Carrots VS Tomatoes

Weight per 500 calories

• Boiled Carrots: 1429g
• Tomatoes: 2778g

Boiled Carrots have 1.9 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Carrots	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	83% 108g	130g per day for Men 19-50 years
Sugars	68% 49.3g	101% 73g	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	7.1% 5.14g	52.5% 38g	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	% 5.7g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tomatoes	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	104% 417μg	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	57% 51.4mg	423% 381mg	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	98% 14.7mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tomatoes	Recommended Dietary Allowance
Calcium	43% 429mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	1.6% 64μg	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	60.7% 4.86mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	138% 3.17mg	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	61.2% 429mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	35% 1288g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Tomatoes:

• Boiled and Drained Carrots have 10.4 times more Vitamin A and 1.3 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin B3, 2.1 times more Vitamin B9 and 7.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Tomatoes:

• Boiled and Drained Carrots have 1.5 times more Calcium, 10.6 times more Fluoride, more Selenium and 6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.7 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium, 1.7 times more Zinc and 2 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Fat, 5.8 times more Omega 3, 1.8 times more Omega 6, 1.5 times more Sugars, 7.4 times more Fructose and 2.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.