Comparing Nutrients in 5 ounces Dry Carrot VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Energy	16.7% 483kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.8% 113g	3.25% 4.22g	130g per day for Men 19-50 years
Sugars	76% 55g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	88% 33.5g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	539% 4852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	6.1% 0.079mg	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	19.5% 78μg	10.6% 42.5μg	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	23% 20.7mg	14% 12.8mg	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	51.5% 7.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	30% 301mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.52mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	69.6% 5.57mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	68.8% 1.6mg	7.4% 0.17mg	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	70% 490mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	10.8% 366mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Yellow Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Carrot versus 5 oz of Yellow Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Carrot vs Yellow Tomatoes:

• 5 ounces of Dry Carrot have more Vitamin A, 13 times more Vitamin B1, 8.9 times more Vitamin B2, 5.6 times more Vitamin B3, 13.4 times more Vitamin B5, 18.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Yellow Tomatoes.
• 5 ounces of Yellow Tomatoes have insufficient amounts of Vitamin A
• Both Dehydrated Carrot as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Carrot vs Yellow Tomatoes:

• 5 ounces of Dry Carrot have 19.3 times more Calcium, 3.7 times more Copper, 8 times more Iron, 9.8 times more Magnesium, 9.3 times more Manganese, 9.6 times more Phosphorus, 9.8 times more Potassium, 21.5 times more Selenium, 12 times more Sodium and 5.6 times more Zinc than Yellow Tomatoes.
• While 5 oz of Raw Yellow Tomatoes contain 23.8 times more Water than Dehydrated Carrot.
• 5 ounces of Yellow Tomatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Carrot have 22.7 times more Energy, 23.8 times more Omega 3, 6.1 times more Omega 6, 26.7 times more Carbohydrate, 33.7 times more Fiber and 8.3 times more Protein than Yellow Tomatoes.
• 5 ounces of Yellow Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein