Comparing Nutrients in 1 kilogram Canned Beets with Liquids and Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Beets with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	90% 65.3g	35% 25.5g	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	2.76% 2g	18% 13g	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	% 2.8g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 52.5g	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	50% 19g	38g per day for Men 19-50 years
Protein	13% 7.3g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	85.4% 1.1mg	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	72.5% 290μg	20% 80μg	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	31% 28mg	140% 126mg	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	2% 0.3mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	6.58% 263μg	1.28% 51μg	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	91% 7.3mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	29.6% 0.68mg	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	21.4% 150mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.7% 913g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Beets with Liquids and Salt vs Tomatoes in Juice with Salt:

• Canned Beets Solids and Liquids with Salt have 1.3 times more Vitamin B5 and 3.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 57.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B6, 4.5 times more Vitamin C, 19.7 times more Vitamin E and 13 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Beets with Liquids and Salt vs Tomatoes in Juice with Salt:

• Canned Beets Solids and Liquids with Salt have 1.3 times more Iron, 1.8 times more Magnesium, 6 times more Manganese, 1.2 times more Sodium and 2.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Calcium and 7 times more Selenium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Phosphorus, Potassium and Water per 1 kg.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Beets Solids and Liquids with Salt have 1.9 times more Energy, 2.1 times more Carbohydrate and 2.6 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.6 times more Fructose and 1.6 times more Fiber than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 1 kg.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.