Comparing Nutrients in 100 calories Canned Beets VS Tomatoes

Weight per 100 calories

• Canned Beets: 323g
• Tomatoes: 556g

Canned Beets have 1.7 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Canned Beets or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Beets	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	24.5% 17.8g	20% 14.6g	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	NA	10.5% 7.6g	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	NA	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.36% 3.23μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.93% 0.13mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 97μg	21% 83.3μg	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	14.7% 13.2mg	84.6% 76mg	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	0.65% 0.097mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.54% 0.65μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Tomatoes	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	2.12% 85μg	0.32% 12.8μg	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	73.4% 5.87mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	27.5% 0.63mg	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	7.83% 55mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	41.7% 626mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	7.93% 293g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Beets vs Tomatoes:

• Canned Beets, Solids have 1.2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 72.3 times more Vitamin A, 6.4 times more Vitamin B1, 6.5 times more Vitamin B3, 2.4 times more Vitamin B6, 5.8 times more Vitamin C, 31 times more Vitamin E and 68 times more Vitamin K than Canned Beets, Solids.
• Both Canned Beets, Solids and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Canned Beets, Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Beets vs Tomatoes:

• Canned Beets, Solids have 6.6 times more Fluoride, 3.9 times more Iron, 1.5 times more Manganese, more Selenium and 22.5 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Copper, 2.4 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Zinc and 1.8 times more Water than Canned Beets, Solids.
• Both Canned Beets, Solids and Raw Ripe Red Tomatoes have similar amounts of Calcium and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Beets, Solids have 1.2 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Fat, 1.3 times more Omega 3, 3.1 times more Omega 6 and 1.7 times more Protein than Canned Beets, Solids.
• Both Canned Beets, Solids and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Canned Beets, Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.