Comparing Nutrients in 100 grams Boiled Carrots VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Boiled Carrots	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	6.9% 9g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	6.66% 4.83g	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	0.5% 0.36g	3.3% 2.38g	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	% 0.4g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	95% 852μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	9.7% 0.13mg	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	3.5% 14μg	2.75% 11μg	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	4% 3.6mg	11.8% 10.6mg	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	6.87% 1.03mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	7.35% 0.17mg	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	4.3% 30mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.38% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Tomato Puree with Salt:

• Boiled and Drained Carrots have 32.8 times more Vitamin A, 2.6 times more Vitamin B1, 1.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 4 times more Vitamin K than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.9 times more Vitamin C and 1.9 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Tomato Puree with Salt:

• Boiled and Drained Carrots have 1.7 times more Calcium than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 16.9 times more Copper, 5.2 times more Iron, 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium, 3.5 times more Sodium and 1.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tomato Puree with Salt have similar amounts of Manganese, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.6 times more Fiber than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 1.4 times more Sugars, 6.6 times more Fructose and 2.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tomato Puree with Salt have similar amounts of Energy and Carbohydrate per 100 g.
• Both Boiled and Drained Carrots as well as Canned Tomato Puree with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.