Comparing Nutrients in 7 ounces Dry Carrot VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Energy	23.3% 677kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	4.55% 5.9g	130g per day for Men 19-50 years
Sugars	106% 77g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	123% 47g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	28.7% 16g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	755% 6793μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.7% 0.83mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.4% 13mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	8.55% 0.11mg	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	27.3% 109μg	15% 59.5μg	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	32% 29mg	20% 18mg	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	72% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	42% 421mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	22.3% 0.2mg	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	97% 7.8mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	10.4% 0.24mg	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	98% 687mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	148% 5041mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	36.4% 546mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Yellow Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Carrot versus 7 oz of Yellow Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Carrot vs Yellow Tomatoes:

• 7 ounces of Dry Carrot have more Vitamin A, 13 times more Vitamin B1, 8.9 times more Vitamin B2, 5.6 times more Vitamin B3, 13.4 times more Vitamin B5, 18.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Yellow Tomatoes.
• 7 ounces of Yellow Tomatoes have insufficient amounts of Vitamin A
• Both Dehydrated Carrot as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Carrot vs Yellow Tomatoes:

• 7 ounces of Dry Carrot have 19.3 times more Calcium, 3.7 times more Copper, 8 times more Iron, 9.8 times more Magnesium, 9.3 times more Manganese, 9.6 times more Phosphorus, 9.8 times more Potassium, 21.5 times more Selenium, 12 times more Sodium and 5.6 times more Zinc than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 23.8 times more Water than Dehydrated Carrot.
• 7 ounces of Yellow Tomatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Carrot have 22.7 times more Energy, 23.8 times more Omega 3, 6.1 times more Omega 6, 26.7 times more Carbohydrate, 33.7 times more Fiber and 8.3 times more Protein than Yellow Tomatoes.
• 7 ounces of Yellow Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein