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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Tomato Puree	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	5.2% 151kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	55.5% 72g	130g per day for Men 19-50 years
Sugars	26.4% 19g	NA	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	13% 9.45g	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	% 9.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	16.8% 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	11% 43.7μg	28.8% 115μg	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	46.7% 42mg	10.6% 9.53mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	42.8% 0.38mg	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	88.3% 7.06mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	41.6% 0.96mg	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	22.7% 159mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.43% 349g	8.6% 318g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Tomato Puree have 26 times more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 17.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 4.4 times more Vitamin C than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 2.6 times more Vitamin B9 than Canned Tomato Puree.
• 14 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Tomato Puree as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomato Puree have 3 times more Copper, 4.9 times more Iron, 1.2 times more Magnesium, 2.4 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 1.4 times more Manganese, 1.6 times more Selenium and 5.8 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Canned Harvard Beets with Liquids contain similar levels of Water per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Canned Harvard Beets Solids and Liquids lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have 2 times more Protein than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 1.9 times more Energy, 2 times more Carbohydrate and 1.3 times more Fiber than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy
• 14 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.