Comparing Nutrients in 7 ounces Tomato Puree with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Tomato Puree with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	6.73% 4.9g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	17% 0.22mg	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	5.46% 22μg	3.97% 16μg	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	23.4% 21mg	4.4% 3.97mg	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	26% 3.9mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	22.7% 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	44% 3.53mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	39% 0.89mg	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	11.3% 79.4mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree with Salt VS Canned Carrots with Liquids and Salt per 7 oz

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

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

• 7 ounces of Tomato Puree with Salt have 1.3 times more Vitamin B1, 3 times more Vitamin B2, 3.5 times more Vitamin B3, 3.2 times more Vitamin B5, 1.4 times more Vitamin B9, 5.3 times more Vitamin C and 2.7 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 23.6 times more Vitamin A and 2.9 times more Vitamin K than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Tomato Puree with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree with Salt vs Canned Carrots with Liquids and Salt:

• 7 ounces of Tomato Puree with Salt have 2.8 times more Copper, 3.4 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus, 2.5 times more Potassium and 1.2 times more Zinc than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.7 times more Calcium and 2.7 times more Manganese than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Canned Carrots with Liquids and Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Tomato Puree with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Puree with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree with Salt have 1.7 times more Carbohydrate, 2 times more Sugars and 2.8 times more Protein than Canned Carrots with Liquids and Salt.
• Both Tomato Puree with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Tomato Puree with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.