Comparing Nutrients in 100 grams Boiled Carrots VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Boiled Carrots	Tomato Sauce	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	6.32% 8.22g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	% 1.82g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.07g	g per day for Men 19-50 years
Fiber	7.9% 3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	95% 852μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	3.5% 14μg	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	4% 3.6mg	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	6.87% 1.03mg	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tomato Sauce	Recommended Dietary Allowance
Calcium	3% 30mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	4.3% 30mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	8.74% 297mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Tomato Sauce per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots 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 Boiled Carrots vs Tomato Sauce:

• 100 grams of Boiled Carrots have 38.7 times more Vitamin A, 2.8 times more Vitamin B1, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 4.9 times more Vitamin K than Tomato Sauce.
• While 100 g of Canned Tomato Sauce no Salt contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Tomato Sauce:

• 100 grams of Boiled Carrots have 2.1 times more Calcium, 1.4 times more Manganese and 5.3 times more Sodium than Tomato Sauce.
• While 100 g of Canned Tomato Sauce no Salt contain 6.8 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium and 1.3 times more Potassium than Boiled and Drained Carrots.
• Both Boiled Carrots and Tomato Sauce contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 100 grams of Tomato Sauce lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Canned Tomato Sauce no Salt lack sufficient amounts of Fluoride and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 1.5 times more Carbohydrate and 2 times more Fiber than Tomato Sauce.
• While 100 g of Canned Tomato Sauce no Salt contain 4.6 times more Fructose and 1.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Tomato Sauce offer comparable quantities of Sugars per 100 grams.
• 100 grams of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Canned Tomato Sauce no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.