Comparing Nutrients in 100 grams Canned Crushed Tomatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	1.1% 32kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.6% 7.3g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	4.76% 3.45g	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	3.23% 2.34g	0.5% 0.36g	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	% 2.03g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 2.7g	g per day for Men 19-50 years
Fiber	5% 1.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	2.93% 1.64g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	11.8% 0.15mg	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	3.25% 13μg	3.5% 14μg	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	10.2% 9.2mg	4% 3.6mg	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	8.33% 1.25mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.4% 34mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	16.3% 1.3mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	7.96% 0.18mg	6.74% 0.16mg	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	4.57% 32mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.44% 90g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have 1.9 times more Vitamin B3, 2.6 times more Vitamin C and 1.2 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 77.5 times more Vitamin A and 2.6 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Crushed Tomatoes vs Boiled Carrots:

• Canned Crushed Tomatoes have 10.8 times more Copper, 3.8 times more Iron, 2 times more Magnesium, 1.2 times more Potassium, 3.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Calcium, Manganese, Phosphorus, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Crushed Tomatoes have 1.3 times more Sugars, 6.5 times more Fructose and 2.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 100 g.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.