Comparing Nutrients in 14 ounces Canned Harvard Beets with Liquids VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Harvard Beets with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	55.5% 72g	10.8% 14g	130g per day for Men 19-50 years
Sugars	NA	14% 10.2g	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	7.3% 5.28g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	21.4% 0.28mg	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	28.8% 115μg	20% 79.4μg	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	10.6% 9.53mg	309% 278mg	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	NA	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	18% 1.43mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	11.7% 0.27mg	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	9.64% 67.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	8.6% 318g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Harvard Beets with Liquids versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Harvard Beets with Liquids vs Tomato Juice with Salt:

• 14 ounces of Canned Harvard Beets with Liquids have 1.5 times more Vitamin B9 than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 23 times more Vitamin A, 10 times more Vitamin B1, 1.6 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B6 and 29.2 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• 14 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Harvard Beets Solids and Liquids as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Harvard Beets with Liquids vs Tomato Juice with Salt:

• 14 ounces of Canned Harvard Beets with Liquids have 2.3 times more Copper, 1.7 times more Magnesium, 3.5 times more Manganese, 2.2 times more Selenium and 2.1 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.3 times more Potassium and 1.6 times more Sodium than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Tomato Juice with Salt contain similar levels of Iron, Phosphorus and Water per 14 ounces.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Canned Harvard Beets Solids and Liquids as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Harvard Beets with Liquids have 4.3 times more Energy, 5.2 times more Carbohydrate and 6.3 times more Fiber than Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy and Fiber
• Both Canned Harvard Beets Solids and Liquids as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.