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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.02g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	82.3% 107g	90% 117g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	45% 17g	90% 34g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Carrots	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.5% 13.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	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	42.7% 171μg	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	179% 161mg	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	96% 14.4mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.6% 45μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Carrots	Recommended Dietary Allowance
Calcium	16% 159mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	116% 9.27mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	66.2% 463mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	143% 4854mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	299% 4488mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	29% 1077g	29% 1077g	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 Carrots:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 2.1 times more Vitamin B2, 1.4 times more Vitamin B6, 2.2 times more Vitamin C and 1.8 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 20.4 times more Vitamin A, 1.4 times more Vitamin B9 and 3.6 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 Raw Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Carrots 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 Carrots:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 4.4 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.2 times more Potassium, 6 times more Selenium and 5.3 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Carrots have similar amounts of Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 3.1 times more Fat, 4.2 times more Saturated Fat, 8 times more Omega 3, 3.2 times more Omega 6 and 1.6 times more Sugars than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.