Comparing Nutrients in 100 grams Tomato Paste VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Tomato Paste	Canned Carrot Juice	Recommended Dietary Allowance
Energy	2.83% 82kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	7.14% 9.28g	130g per day for Men 19-50 years
Sugars	16.8% 12g	5.4% 3.9g	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	106% 956μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	16.7% 0.22mg	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% 12μg	1% 4μg	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	24.3% 22mg	9.44% 8.5mg	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	28.7% 4.3mg	7.73% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	5.1% 0.046mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	37.3% 2.98mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	5.65% 0.13mg	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	12% 83mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	4.4% 66mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2% 73.5g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Canned Carrot Juice per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Canned Carrot Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Canned Carrot Juice:

• 100 grams of Tomato Paste have 2.8 times more Vitamin B2, 8 times more Vitamin B3, 3 times more Vitamin B9, 2.6 times more Vitamin C and 3.7 times more Vitamin E than Canned Carrot Juice.
• While 100 g of Canned Carrot Juice contain 12.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Canned Carrot Juice provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Canned Tomato Paste as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Canned Carrot Juice:

• 100 grams of Tomato Paste have 1.5 times more Calcium, 7.9 times more Copper, 6.5 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 3.5 times more Potassium, 8.8 times more Selenium and 3.5 times more Zinc than Canned Carrot Juice.
• Both Tomato Paste and Canned Carrot Juice contain similar levels of Sodium per 100 grams.
• 100 grams of Canned Carrot Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 2.1 times more Energy, 2 times more Carbohydrate, 3.1 times more Sugars, 5.1 times more Fiber and 4.5 times more Protein than Canned Carrot Juice.
• 100 grams of Canned Carrot Juice provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Canned Carrot Juice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.