Comparing Nutrients in 7 ounces Sun-dried Tomatoes VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sun-dried Tomatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.7% 512kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	103% 74.6g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	64.2% 24.4g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	50% 28g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	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	33.7% 135μg	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	86.4% 77.8mg	5.07% 4.56mg	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	0.13% 0.02mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	22% 218mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	314% 2.82mg	18% 0.16mg	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	225% 18mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	14.4% 0.33mg	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	101% 706mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	200% 6801mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.78% 29g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Sun-dried Tomatoes versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sun-dried Tomatoes vs Cooked Frozen Carrots:

• 7 ounces of Sun-dried Tomatoes have 17.6 times more Vitamin B1, 13.2 times more Vitamin B2, 21.8 times more Vitamin B3, 12 times more Vitamin B5, 4 times more Vitamin B6, 6.2 times more Vitamin B9, 17 times more Vitamin C and 3.2 times more Vitamin K than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 19.2 times more Vitamin A and 101 times more Vitamin E than Sun-dried Tomatoes.
• 7 ounces of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Sun-dried Tomatoes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sun-dried Tomatoes vs Cooked Frozen Carrots:

• 7 ounces of Sun-dried Tomatoes have 3.1 times more Calcium, 17.4 times more Copper, 17.2 times more Iron, 17.6 times more Magnesium, 11.1 times more Manganese, 11.5 times more Phosphorus, 17.8 times more Potassium, 9.2 times more Selenium, 1.8 times more Sodium and 5.7 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 6.2 times more Water than Sun-dried Tomatoes.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sun-dried Tomatoes have 7 times more Energy, 4.4 times more Fat, 3.8 times more Omega 6, 7.2 times more Carbohydrate, 9.2 times more Sugars, 3.7 times more Fiber and 24.3 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 4 times more Omega 3 than Sun-dried Tomatoes.
• 7 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein