Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Stewed Tomatoes	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	20% 26g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	135% 1216μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13% 0.17mg	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	3.97% 16μg	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	4.4% 3.97mg	40% 36mg	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	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	21% 0.19mg	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	13% 1.03mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	16.7% 0.38mg	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	5.67% 39.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5% 185g	4.32% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Stewed Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Stewed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Stewed Tomatoes:

• 7 ounces of Canned Carrots with Liquids and Salt have 18.6 times more Vitamin A and 1.3 times more Vitamin B6 than Stewed Tomatoes.
• While 7 oz of Stewed Ripe Red Tomatoes contain 5.7 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 9.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Stewed Tomatoes:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.3 times more Manganese and 1.6 times more Zinc than Stewed Tomatoes.
• While 7 oz of Stewed Ripe Red Tomatoes contain 2 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 3 times more Selenium and 1.9 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Stewed Tomatoes contain similar levels of Calcium, Copper and Water per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Stewed Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Stewed Ripe Red Tomatoes contain 3.4 times more Energy, 19.1 times more Fat, 4.8 times more Omega 3, 15 times more Omega 6, 2.4 times more Carbohydrate and 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Stewed Tomatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein