Comparing Nutrients in 100 grams Carrots VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Carrots	Tomato Paste	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	14.5% 19g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	16.8% 12g	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	0.76% 0.55g	8.07% 5.85g	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	% 0.59g	% 5.75g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.3g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Carrots	Tomato Paste	Recommended Dietary Allowance
Vitamin A	93% 835μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	3% 12μg	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	6.56% 5.9mg	24.3% 22mg	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	4.4% 0.66mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Tomato Paste	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	40.6% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	13% 0.3mg	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	5% 35mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2% 73.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Tomato Paste:

• Raw Carrots have 11 times more Vitamin A, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned Tomato Paste.
• While Canned Tomato Paste contains 2.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B6, 3.7 times more Vitamin C and 6.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Canned Tomato Paste have similar amounts of Vitamin B1 and Vitamin K per 100 g.
• Both Raw Carrots as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Tomato Paste:

• Raw Carrots have 1.2 times more Water than Canned Tomato Paste.
• While Canned Tomato Paste contains 8.1 times more Copper, 9.9 times more Iron, 3.5 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 3.2 times more Potassium, 53 times more Selenium and 2.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Canned Tomato Paste have similar amounts of Calcium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Tomato Paste contains 2 times more Energy, 2 times more Carbohydrate, 2.6 times more Sugars, 10.6 times more Fructose, 1.5 times more Fiber and 4.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Canned Tomato Paste have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.