Comparing Nutrients in 500 calories Tomato Puree with Salt VS Canned Carrots with Salt

Weight per 500 calories

• Tomato Puree with Salt: 1316g
• Canned Carrots with Salt: 2000g

Tomato Puree with Salt has 1.5 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Puree with Salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tomato Puree with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	85.2% 111g	130g per day for Men 19-50 years
Sugars	87.7% 63.6g	68.4% 49.6g	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	43% 31.3g	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	% 32.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	38% 342μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	172% 2.24mg	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	36% 145μg	45% 180μg	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	155% 139mg	60% 54mg	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	173% 26mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.7μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	23.7% 237mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	231% 2.08mg	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	293% 23.4mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	391% 9mg	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	75% 526mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	170% 5776mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	177% 2658mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	31.3% 1156g	50.2% 1859g	3700g per day for Men 19-50 years

Tomato Puree With Salt VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Puree with Salt or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Tomato Puree with Salt vs Canned Carrots with Salt:

• 500 calories of Tomato Puree with Salt have 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin C and 1.8 times more Vitamin E than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 32.6 times more Vitamin A, 1.4 times more Vitamin B6 and 4.4 times more Vitamin K than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Canned Carrots with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• Both Canned Tomato Puree with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Puree with Salt vs Canned Carrots with Salt:

• 500 calories of Tomato Puree with Salt have 1.8 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium and 1.6 times more Potassium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.1 times more Calcium, 4 times more Manganese, 1.8 times more Sodium and 1.6 times more Water than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Canned Carrots with Salt contain similar levels of Phosphorus, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Puree with Salt have 1.3 times more Sugars and 1.7 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 4.2 times more Omega 3 than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Puree with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.