Comparing Nutrients in 100 grams Canned Carrots with Salt VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Canned Carrots with Salt	Tomato Sauce	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	4.9% 3.56g	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	2.3% 1.67g	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	% 1.82g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	62% 558μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	7.54% 0.098mg	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	2.25% 9μg	2.25% 9μg	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	3% 2.7mg	7.78% 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	4.93% 0.74mg	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Tomato Sauce	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.87% 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	8% 0.64mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	4.9% 0.11mg	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	3.43% 24mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.74% 297mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Tomato Sauce per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Tomato Sauce:

• 100 grams of Canned Carrots with Salt have 25.4 times more Vitamin A and 3.5 times more Vitamin K than Tomato Sauce.
• While 100 g of Canned Tomato Sauce no Salt contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin C and 1.9 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Tomato Sauce provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Tomato Sauce:

• 100 grams of Canned Carrots with Salt have 1.8 times more Calcium, 4 times more Manganese and 22 times more Sodium than Tomato Sauce.
• While 100 g of Canned Tomato Sauce no Salt contain 1.5 times more Iron, 1.9 times more Magnesium and 1.7 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Tomato Sauce contain similar levels of Copper, Phosphorus and Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 100 grams of Tomato Sauce lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Canned Tomato Sauce no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Tomato Sauce no Salt contain 1.4 times more Sugars and 1.9 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Tomato Sauce offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Canned Tomato Sauce no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.