Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	19.3% 14g	35.7% 26g	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	10.3% 7.46g	1.1% 0.79g	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	% 6.47g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 21g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	12.3% 11mg	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	22% 3.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.6% 104μg	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	66% 5.28mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	71% 1.63mg	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	11.3% 79.4mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Beets with Liquids and Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Canned Beets with Liquids and Salt:

• 14 ounces of Stewed Canned Tomatoes have 4.6 times more Vitamin B1, 4.7 times more Vitamin B3, 2.8 times more Vitamin C, 27.7 times more Vitamin E and 12 times more Vitamin K than Canned Beets with Liquids and Salt.
• While 14 oz of Canned Beets Solids and Liquids with Salt contain 1.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Beets with Liquids and Salt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Canned Beets with Liquids and Salt:

• 14 ounces of Stewed Canned Tomatoes have 1.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Sodium than Canned Beets with Liquids and Salt.
• While 14 oz of Canned Beets Solids and Liquids with Salt contain 1.5 times more Magnesium, 7 times more Manganese and 2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Beets with Liquids and Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 14 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Beets Solids and Liquids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 9.4 times more Fructose than Canned Beets with Liquids and Salt.
• While 14 oz of Canned Beets Solids and Liquids with Salt contain 1.9 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Beets with Liquids and Salt offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.