Comparing Nutrients in 5 ounces Tomatoes VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Tomatoes	Dry Carrot	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	86.8% 113g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	88% 33.5g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dry Carrot	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	539% 4852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	51.5% 7.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dry Carrot	Recommended Dietary Allowance
Calcium	1.4% 14mg	30% 301mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	58.3% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.15% 5.67g	3700g per day for Men 19-50 years

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

• Dehydrated Carrot contains 81.5 times more Vitamin A, 14.4 times more Vitamin B1, 21.9 times more Vitamin B2, 11.1 times more Vitamin B3, 16.5 times more Vitamin B5, 13 times more Vitamin B6, 3.7 times more Vitamin B9, 10.1 times more Vitamin E and 13.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dehydrated Carrot have similar amounts of Vitamin C per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Dry Carrot:

• Raw Ripe Red Tomatoes have 23.6 times more Water than Dehydrated Carrot.
• While Dehydrated Carrot contains 21.2 times more Calcium, 6.3 times more Copper, 14.6 times more Iron, 10.7 times more Magnesium, 9.8 times more Manganese, 14.4 times more Phosphorus, 10.7 times more Potassium, more Selenium, 55 times more Sodium and 9.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Dehydrated Carrot contains 18.9 times more Energy, 7.5 times more Fat, 31.7 times more Omega 3, 7.9 times more Omega 6, 20.5 times more Carbohydrate, 14.8 times more Sugars, 19.7 times more Fiber and 9.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.