Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Carrots

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Carrots: 1220g

Raw Carrots have 1.6 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Carrots	8%	5%	87%

Macro Nutrients

	Stewed Canned Tomatoes	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	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	92% 119g	90% 117g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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% 36g	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	% 31.3g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 43.8g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	90% 34g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Carrots	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Carrots	Recommended Dietary Allowance
Calcium	65.4% 654mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	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	320% 25.6mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	55% 385mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	29% 1077g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 2.1 times more Vitamin C and 2 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 58.8 times more Vitamin A, 1.5 times more Vitamin B5, 5.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Stewed Canned Ripe Red Tomatoes have 1.6 times more Calcium, 3.9 times more Copper, 7 times more Iron, 1.6 times more Magnesium, 9.5 times more Selenium, 5.1 times more Sodium and 1.6 times more Water than Raw Carrots.
• While Raw Carrots contain 1.5 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Carrots have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stewed Canned Ripe Red Tomatoes have 5.4 times more Fructose and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 500 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.