Comparing Nutrients in 500 calories Tomato Juice VS Carrots

Weight per 500 calories

• Tomato Juice: 2941g
• Carrots: 1220g

Raw Carrots have 2.4 times more energy per unit of mass than Canned Tomato Juice no Salt, which is low in comparison to other foods. Tomato Juice having very low energy density.

Which food has more nutrients per 500 calories - Tomato Juice or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Tomato Juice	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	90% 117g	130g per day for Men 19-50 years
Sugars	105% 76g	79.7% 58g	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	54% 39g	9.25% 6.7g	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	% 36.8g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	90% 34g	38g per day for Men 19-50 years
Protein	44.6% 25g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Carrots	Recommended Dietary Allowance
Vitamin A	75% 676μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	147% 588μg	58% 232μg	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	2291% 2062mg	80% 72mg	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	62.7% 9.4mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Carrots	Recommended Dietary Allowance
Calcium	29.4% 294mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	0.98% 39μg	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	143% 11.5mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	76% 1.74mg	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	80% 559mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	75% 2772g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomato Juice vs Carrots:

• Canned Tomato Juice no Salt has 3.7 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 28.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 15.1 times more Vitamin A and 2.4 times more Vitamin K than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Carrots have similar amounts of Vitamin E per 500 kcal.
• Both Canned Tomato Juice no Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Juice vs Carrots:

• Canned Tomato Juice no Salt has 2.3 times more Copper, 5.2 times more Fluoride, 3.1 times more Iron, 2.2 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium, 12.1 times more Selenium and 2.6 times more Water than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium and 2.9 times more Sodium than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Carrots have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Juice no Salt has 2.9 times more Fat, 6 times more Omega 3, 1.3 times more Sugars, 5.8 times more Fructose and 2.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Omega 6 and 2.9 times more Fiber than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Tomato Juice no Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.