Comparing Nutrients in 100 grams Tomato Puree VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Tomato Puree	Canned Carrot Juice	Recommended Dietary Allowance
Energy	1.3% 38kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	6.9% 9g	7.14% 9.28g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	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	3.3% 2.38g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	106% 956μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	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	2.75% 11μg	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	11.8% 10.6mg	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	13% 1.97mg	7.73% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	22.3% 1.78mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	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	5.7% 40mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	8.6% 292mg	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	1.87% 28mg	4.4% 66mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.4% 89g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Tomato Puree 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 Puree vs Canned Carrot Juice:

• 100 grams of Tomato Puree have 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 2.8 times more Vitamin B9, 1.2 times more Vitamin C and 1.7 times more Vitamin E than Canned Carrot Juice.
• While 100 g of Canned Carrot Juice contain 36.8 times more Vitamin A, 3.7 times more Vitamin B1, 1.7 times more Vitamin B6 and 4.6 times more Vitamin K than Canned Tomato Puree.
• 100 grams of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Canned Tomato Puree 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 Puree vs Canned Carrot Juice:

• 100 grams of Tomato Puree have 6.2 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.5 times more Potassium and 2 times more Zinc than Canned Carrot Juice.
• While 100 g of Canned Carrot Juice contain 1.3 times more Calcium and 2.4 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Canned Carrot Juice contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium
• 100 grams of Canned Carrot Juice lack sufficient amounts of Zinc
• Both Canned Tomato Puree as well as Canned Carrot Juice lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 1.2 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Canned Carrot Juice.
• Both Tomato Puree and Canned Carrot Juice offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned Carrot Juice provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Canned Carrot Juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.