Comparing Nutrients in 7 ounces Boiled Carrots VS Cooked Ripe Red Tomatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Ripe Red Tomatoes with Salt	18%	5%	77%

Macro Nutrients

	Boiled Carrots	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	6.8% 4.94g	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	0.99% 0.71g	3.6% 2.6g	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	% 0.79g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Vitamin A	188% 1691μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	12% 0.16mg	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	6.95% 27.8μg	6.45% 25.8μg	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	7.94% 7.14mg	50.3% 45.2mg	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	13.6% 2.04mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	9.06% 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	8.5% 59.5mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cooked Ripe Red Tomatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Cooked Ripe Red Tomatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Cooked Ripe Red Tomatoes with Salt:

• 7 ounces of Boiled Carrots have 35.5 times more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin E and 4.9 times more Vitamin K than Cooked Ripe Red Tomatoes with Salt.
• While 7 oz of Cooked Ripe Red Tomatoes with Salt contain 6.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Ripe Red Tomatoes with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Carrots as well as Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Cooked Ripe Red Tomatoes with Salt:

• 7 ounces of Boiled Carrots have 2.7 times more Calcium and 1.5 times more Manganese than Cooked Ripe Red Tomatoes with Salt.
• While 7 oz of Cooked Ripe Red Tomatoes with Salt contain 4.4 times more Copper, 2 times more Iron and 4.3 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Ripe Red Tomatoes with Salt contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper
• 7 ounces of Cooked Ripe Red Tomatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Cooked Ripe Red Tomatoes with Salt lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 2 times more Carbohydrate, 1.4 times more Sugars and 4.3 times more Fiber than Cooked Ripe Red Tomatoes with Salt.
• 7 ounces of Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.