Comparing Nutrients in 7 ounces Tomatoes VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Tomatoes	Baby Carrots	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	13% 9.45g	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	3.75% 2.7g	2.74% 2g	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	% 2.5g	% 2.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.4g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Baby Carrots	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	152% 1369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	13.4% 53.6μg	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	30.2% 27mg	5.73% 5.16mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Baby Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	13% 0.3mg	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	6.8% 47.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.85% 179g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin B1 and 5.3 times more Vitamin C than Raw Baby Carrots.
• While Raw Baby Carrots contain 16.4 times more Vitamin A, 1.9 times more Vitamin B2, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6, 5.1 times more Vitamin B7 and 1.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Baby Carrots have similar amounts of Vitamin B3 and Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Baby Carrots:

• Raw Baby Carrots contain 3.2 times more Calcium, 1.7 times more Copper, 3.3 times more Iron, 1.3 times more Manganese, more Selenium and 15.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Baby Carrots have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.4 times more Fructose and 1.4 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.9 times more Energy, 2.1 times more Carbohydrate, 1.8 times more Sugars and 2.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.