Comparing Nutrients in 7 ounces Tomato Sauce with Onions, Green Peppers and Celery VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Carrots	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	20% 14.6g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Carrots	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	9.43% 37.7μg	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	29% 26mg	13% 11.7mg	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	15.6% 2.34mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Carrots	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	19% 1.5mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	12.3% 0.28mg	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	10.8% 75.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery vs Carrots:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 2.1 times more Vitamin B2, 1.4 times more Vitamin B6, 2.2 times more Vitamin C and 1.8 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 20.4 times more Vitamin A, 1.4 times more Vitamin B9 and 3.6 times more Vitamin K than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 7 oz.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomato Sauce with Onions, Green Peppers and Celery vs Carrots:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 4.4 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.2 times more Potassium, 6 times more Selenium and 5.3 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Carrots have similar amounts of Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 8 times more Omega 3, 3.2 times more Omega 6 and 1.6 times more Sugars than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.