Comparing Nutrients in 500 calories Tomato Sauce with Onions, Green Peppers and Celery VS Canned Carrots with Salt

Weight per 500 calories

• Tomato Sauce with Onions, Green Peppers and Celery: 1220g
• Canned Carrots with Salt: 2000g

Tomato Sauce with Onions, Green Peppers and Celery have 1.6 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.

Which food has more nutrients per 500 calories - Tomato Sauce with Onions, Green Peppers and Celery or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.02g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	82.3% 107g	85.2% 111g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	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	45% 17g	79% 30g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.5% 13.4mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	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	42.7% 171μg	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	179% 161mg	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	96% 14.4mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.6% 45μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	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	116% 9.27mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	66.2% 463mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	143% 4854mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	299% 4488mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	29% 1077g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomato Sauce with Onions, Green Peppers and Celery vs Canned Carrots with Salt:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 3 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 22.3 times more Vitamin A and 4.3 times more Vitamin K than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Drained Canned Carrots with Salt have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 500 kcal.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Sauce with Onions, Green Peppers and Celery vs Canned Carrots with Salt:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 1.6 times more Magnesium and 1.4 times more Potassium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.2 times more Calcium, 1.4 times more Iron, 3 times more Manganese, 1.5 times more Zinc and 1.7 times more Water than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Drained Canned Carrots with Salt have similar amounts of Copper, Phosphorus, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 2.4 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 6 and 1.8 times more Sugars than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Fiber than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.