Comparing Nutrients in 5 ounces Tomatoes VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Tomatoes	Baby Carrots	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.48% 0.081g	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	9% 11.7g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	9.3% 6.75g	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	1.96% 1.4g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.86g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Baby Carrots	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	109% 978μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	9.57% 38.3μg	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	4.1% 3.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Baby Carrots	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	15.7% 0.14mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	9.3% 0.21mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	7.37% 111mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Baby Carrots:

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin B1 and 5.3 times more Vitamin C than Raw Baby Carrots.
• While Raw Baby Carrots contain 16.4 times more Vitamin A, 1.9 times more Vitamin B2, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6, 5.1 times more Vitamin B7 and 1.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Baby Carrots have similar amounts of Vitamin B3 and Vitamin K per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Baby Carrots:

• Raw Baby Carrots contain 3.2 times more Calcium, 1.7 times more Copper, 3.3 times more Iron, 1.3 times more Manganese, more Selenium and 15.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Baby Carrots have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 1.4 times more Fructose and 1.4 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.9 times more Energy, 2.1 times more Carbohydrate, 1.8 times more Sugars and 2.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.