Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Tomatoes in Juice with Salt	Dry Carrot	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	3.8% 4.9g	86.8% 113g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	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	2% 1.1g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dry Carrot	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	539% 4852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	51.5% 7.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dry Carrot	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	30% 301mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	58.3% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	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	3.44% 24mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Dry Carrot per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Dry Carrot:

• 5 oz of Dehydrated Carrot contain 171.2 times more Vitamin A, 7.6 times more Vitamin B2, 9.2 times more Vitamin B3, 12.6 times more Vitamin B5, 9.4 times more Vitamin B6, 6.9 times more Vitamin B9, 9.2 times more Vitamin E and 41.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dry Carrot provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Dry Carrot:

• 5 ounces of Tomatoes in Juice with Salt have 23.7 times more Water than Dry Carrot.
• While 5 oz of Dehydrated Carrot contain 6.4 times more Calcium, 7.1 times more Copper, 6.9 times more Iron, 11.8 times more Magnesium, 16.4 times more Manganese, 20.4 times more Phosphorus, 13.3 times more Potassium, 12.3 times more Selenium, 2.4 times more Sodium and 13.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dehydrated Carrot contain 21.3 times more Energy, 23.8 times more Omega 3, 6.5 times more Omega 6, 22.9 times more Carbohydrate, 15.2 times more Sugars, 12.4 times more Fiber and 10.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein