Comparing Nutrients in 500 calories Tomato Sauce VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Tomato Sauce: 2083g
• Canned Carrots with Liquids and Salt: 2174g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Tomato Sauce	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	89.8% 117g	130g per day for Men 19-50 years
Sugars	102% 74g	73.8% 53.5g	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	48% 34.8g	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	% 38g	NA	g per day for Men 19-50 years
Sucrose	% 1.46g	NA	g per day for Men 19-50 years
Fiber	82.2% 31.3g	103% 39g	38g per day for Men 19-50 years
Protein	44.6% 25g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	51% 458μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	187% 2.43mg	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	47% 188μg	43.5% 174μg	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	162% 146mg	48.3% 43.5mg	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	200% 30mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.6% 58.3μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	29% 292mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	249% 2.24mg	0.9mg per day for Men 19-50 years
Fluoride	18% 727μg	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	250% 20mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	425% 9.8mg	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	80.4% 563mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	182% 6188mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	15.3% 229mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	51.4% 1902g	54.6% 2022g	3700g per day for Men 19-50 years

Tomato Sauce VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Tomato Sauce vs Canned Carrots with Liquids and Salt:

• 500 calories of Tomato Sauce have 1.2 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin C and 1.9 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 29.1 times more Vitamin A and 3.7 times more Vitamin K than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• Both Canned Tomato Sauce no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Sauce vs Canned Carrots with Liquids and Salt:

• 500 calories of Tomato Sauce have 1.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Selenium than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 2.3 times more Calcium, 4.2 times more Manganese, 22.8 times more Sodium and 1.4 times more Zinc than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Canned Carrots with Liquids and Salt contain similar levels of Copper and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Sauce have 2 times more Omega 6, 1.4 times more Sugars and 2 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Omega 3 and 1.3 times more Fiber than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Sauce provide inadequate amounts of Omega 3
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6