Comparing Nutrients in 7 ounces Yellow Tomatoes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Tomatoes	22%	13%	65%
Carrots	8%	5%	87%

Macro Nutrients

	Yellow Tomatoes	Carrots	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	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	4.55% 5.9g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	3.66% 1.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Yellow Tomatoes	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	15% 59.5μg	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	20% 18mg	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	NA	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Tomatoes	Carrots	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	12% 0.97mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	10.2% 71.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	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	5.1% 189g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raw Yellow Tomatoes have 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Yellow Tomatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Yellow Tomatoes vs Carrots:

• Raw Yellow Tomatoes have 2.2 times more Copper and 1.6 times more Iron than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium and 3 times more Sodium than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Raw Carrots have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Raw Yellow Tomatoes as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots contain 2.7 times more Energy, 3.2 times more Carbohydrate and 4 times more Fiber than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Raw Carrots have similar amounts of Protein per 7 oz.
• Both Raw Yellow Tomatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.