Comparing Nutrients in 5 ounces Canned Crushed Tomatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.73% 0.12g	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	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 3.83g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	9.55% 0.22mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Crushed Tomatoes vs Boiled Carrots:

• Canned Crushed Tomatoes have 1.9 times more Vitamin B3, 2.6 times more Vitamin C and 1.2 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 77.5 times more Vitamin A and 2.6 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Crushed Tomatoes vs Boiled Carrots:

• Canned Crushed Tomatoes have 10.8 times more Copper, 3.8 times more Iron, 2 times more Magnesium, 1.2 times more Potassium, 3.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Calcium, Manganese, Phosphorus, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Crushed Tomatoes have 1.3 times more Sugars, 6.5 times more Fructose and 2.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.