Comparing Nutrients in 1 kilogram Canned Pickled Beets with Liquids VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Pickled Beets with Liquids	Tomatoes	Recommended Dietary Allowance
Energy	22.4% 650kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	30% 39g	130g per day for Men 19-50 years
Sugars	152% 111g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21% 8g	31.6% 12g	38g per day for Men 19-50 years
Protein	14.3% 8g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	37.5% 150μg	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	25.6% 23mg	152% 137mg	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	4% 0.6mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	51.3% 4.1mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	49.6% 1.14mg	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	24.3% 170mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	99% 1490mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22% 819g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Pickled Beets with Liquids vs Tomatoes:

• Canned Pickled Beets Solids and Liquids have 2.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A, 3.7 times more Vitamin B1, 2.4 times more Vitamin B3, 1.6 times more Vitamin B6, 6 times more Vitamin C, 9 times more Vitamin E and 26.3 times more Vitamin K than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Pickled Beets with Liquids vs Tomatoes:

• Canned Pickled Beets Solids and Liquids have 2 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, more Selenium, 29.8 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Phosphorus and 2.1 times more Potassium than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pickled Beets Solids and Liquids have 3.6 times more Energy, 4.2 times more Carbohydrate and 4.2 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Fiber than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Canned Pickled Beets Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.