Comparing Nutrients in 7 ounces Baby Carrots VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Baby Carrots	Tomato Puree	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	13.7% 18g	130g per day for Men 19-50 years
Sugars	13% 9.45g	13.2% 9.6g	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	2.74% 2g	6.5% 4.72g	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	% 2.06g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 5.4g	% 0g	g per day for Men 19-50 years
Fiber	15% 5.75g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Tomato Puree	Recommended Dietary Allowance
Vitamin A	152% 1369μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	5.46% 22μg	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	5.73% 5.16mg	23.4% 21mg	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	NA	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Tomato Puree	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	63.3% 0.57mg	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	22% 1.77mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	14.6% 0.34mg	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	7.94% 55.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Baby Carrots versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baby Carrots vs Tomato Puree:

• 7 ounces of Baby Carrots have 26.5 times more Vitamin A, 2.5 times more Vitamin B9 and 2.8 times more Vitamin K than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 4.1 times more Vitamin C than Raw Baby Carrots.
• Both Baby Carrots and Tomato Puree provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Raw Baby Carrots as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baby Carrots vs Tomato Puree:

• 7 ounces of Baby Carrots have 1.8 times more Calcium and 2.8 times more Sodium than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.9 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Raw Baby Carrots.
• Both Baby Carrots and Tomato Puree contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Baby Carrots lack sufficient amounts of Zinc
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Baby Carrots as well as Canned Tomato Puree lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baby Carrots have 1.5 times more Fiber than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.4 times more Fructose and 2.6 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Tomato Puree offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Baby Carrots provide inadequate amounts of Protein
• Both Raw Baby Carrots as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.