Comparing Nutrients in 500 calories Canned Crushed Tomatoes VS Carrots

Weight per 500 calories

• Canned Crushed Tomatoes: 1563g
• Carrots: 1220g

Raw Carrots have 1.3 times more energy per unit of mass than Canned Crushed Tomatoes, which is low in comparison to other foods. Canned Crushed Tomatoes having low energy density.

Which food has more nutrients per 500 calories - Canned Crushed Tomatoes or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.63g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	9.93% 1.7g	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	87.6% 114g	90% 117g	130g per day for Men 19-50 years
Sugars	95% 68.8g	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	50.4% 36.6g	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	% 31.7g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.31g	% 43.8g	g per day for Men 19-50 years
Fiber	78% 29.7g	90% 34g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Vitamin A	19% 172μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	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	50.8% 203μg	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	160% 144mg	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	130% 19.5mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Carrots	Recommended Dietary Allowance
Calcium	53% 531mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	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	254% 20.3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	71.4% 500mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	135% 4578mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	17% 9.38μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	194% 2906mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Crushed Tomatoes vs Carrots:

• Canned Crushed Tomatoes have 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin C and 2.4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 59.2 times more Vitamin A and 1.9 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Canned Crushed Tomatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Crushed Tomatoes vs Carrots:

• Canned Crushed Tomatoes have 1.3 times more Calcium, 5.2 times more Copper, 5.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 7.7 times more Selenium, 3.5 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Raw Carrots.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Crushed Tomatoes have 1.4 times more Omega 6, 5.5 times more Fructose and 2.3 times more Protein than Raw Carrots.
• Both Canned Crushed Tomatoes and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Canned Crushed Tomatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.