Comparing Nutrients in 100 grams Boiled Carrots VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Boiled Carrots	Stewed Tomatoes	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	4.94% 0.84g	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	10% 13g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	95% 852μg	3.67% 33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	9% 0.11mg	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	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	5.12% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	6.6% 0.086mg	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	20.2% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	3% 30mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	10.6% 0.095mg	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	13.3% 1.06mg	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	8.4% 0.19mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.18% 80.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Stewed Tomatoes:

• Boiled and Drained Carrots have 25.8 times more Vitamin A, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 5.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Stewed Ripe Red Tomatoes have similar amounts of Vitamin B5 per 100 g.
• Both Boiled and Drained Carrots as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Stewed Tomatoes:

• Stewed Ripe Red Tomatoes contain 5.6 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Selenium and 7.8 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Stewed Ripe Red Tomatoes have similar amounts of Calcium, Manganese, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.8 times more Fiber than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 2.3 times more Energy, 14.9 times more Fat, 17.4 times more Saturated Fat, 38 times more Omega 3, 9.6 times more Omega 6, 1.6 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Stewed Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.