Comparing Nutrients in 100 grams Dry Carrot VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Energy	11.8% 341kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.2% 79.6g	2.3% 2.98g	130g per day for Men 19-50 years
Sugars	53.5% 39g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	62% 23.6g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	380% 3423μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.5% 0.53mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	4.3% 0.056mg	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	13.8% 55μg	7.5% 30μg	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	16.2% 14.6mg	10% 9mg	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	36.3% 5.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	21% 212mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	11.2% 0.1mg	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	49% 3.93mg	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	5.2% 0.12mg	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	49.4% 346mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.11% 4g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Yellow Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Dry Carrot versus 100 g of Yellow Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Carrot vs Yellow Tomatoes:

• 100 grams of Dry Carrot have more Vitamin A, 13 times more Vitamin B1, 8.9 times more Vitamin B2, 5.6 times more Vitamin B3, 13.4 times more Vitamin B5, 18.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Yellow Tomatoes.
• 100 grams of Yellow Tomatoes have insufficient amounts of Vitamin A
• Both Dehydrated Carrot as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry Carrot vs Yellow Tomatoes:

• 100 grams of Dry Carrot have 19.3 times more Calcium, 3.7 times more Copper, 8 times more Iron, 9.8 times more Magnesium, 9.3 times more Manganese, 9.6 times more Phosphorus, 9.8 times more Potassium, 21.5 times more Selenium, 12 times more Sodium and 5.6 times more Zinc than Yellow Tomatoes.
• While 100 g of Raw Yellow Tomatoes contain 23.8 times more Water than Dehydrated Carrot.
• 100 grams of Yellow Tomatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Carrot have 22.7 times more Energy, 23.8 times more Omega 3, 6.1 times more Omega 6, 26.7 times more Carbohydrate, 33.7 times more Fiber and 8.3 times more Protein than Yellow Tomatoes.
• 100 grams of Yellow Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein