Comparing Nutrients in 5 ounces Canned Crushed Tomatoes VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Canned Crushed Tomatoes	Dry Carrot	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.95% 10.3g	86.8% 113g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	76% 55g	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	4.58% 3.3g	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	% 2.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	88% 33.5g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Dry Carrot	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	539% 4852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	113% 1.47mg	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	4.6% 18.4μg	19.5% 78μg	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	14.5% 13mg	23% 20.7mg	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	12% 1.77mg	51.5% 7.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Dry Carrot	Recommended Dietary Allowance
Calcium	4.8% 48mg	30% 301mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	58.3% 0.52mg	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	23% 1.84mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	68.8% 1.6mg	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	6.48% 45.4mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.43% 127g	0.15% 5.67g	3700g per day for Men 19-50 years

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

• Dehydrated Carrot contains 311.2 times more Vitamin A, 7.1 times more Vitamin B1, 8 times more Vitamin B2, 5.4 times more Vitamin B3, 5.3 times more Vitamin B5, 6.9 times more Vitamin B6, 4.2 times more Vitamin B9, 1.6 times more Vitamin C, 4.4 times more Vitamin E and 20.4 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Crushed Tomatoes vs Dry Carrot:

• Canned Crushed Tomatoes have 22.4 times more Water than Dehydrated Carrot.
• While Dehydrated Carrot contains 6.2 times more Calcium, 2 times more Copper, 3 times more Iron, 5.9 times more Magnesium, 6.1 times more Manganese, 10.8 times more Phosphorus, 8.7 times more Potassium, 14.3 times more Selenium, 1.5 times more Sodium and 5.8 times more Zinc than Canned Crushed Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Dehydrated Carrot contains 10.7 times more Energy, 5.3 times more Fat, 19 times more Omega 3, 5.9 times more Omega 6, 10.9 times more Carbohydrate, 8.8 times more Sugars, 12.4 times more Fiber and 4.9 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.