Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Boiled Carrots

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Boiled Carrots: 1429g

Boiled and Drained Carrots have 1.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	90% 117g	130g per day for Men 19-50 years
Sugars	95% 69g	68% 49.3g	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% 36.4g	7.1% 5.14g	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	% 32.8g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.6g	g per day for Men 19-50 years
Fiber	51% 19.4g	113% 43g	38g per day for Men 19-50 years
Protein	47% 26.4g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	74% 667μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	168% 2.2mg	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	90% 361μg	50% 200μg	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	704% 633mg	57% 51.4mg	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	104% 15.6mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	30.6% 306mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	236% 19mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	96% 2.2mg	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	111% 778mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	71% 2621g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Boiled Carrots:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin B3, 1.8 times more Vitamin B9 and 12.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 18.3 times more Vitamin A and 2.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Boiled Carrots:

• Cooked Ripe Red Tomatoes have 8.6 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium, 1.4 times more Zinc and 2 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Calcium and 2.7 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.4 times more Sugars, 7.1 times more Fructose and 2.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.