Comparing Nutrients in 1 kilogram 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	13% 380kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	140% 182g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	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	33% 24g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	65.8% 25g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	42.3% 0.55mg	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	27.5% 110μg	72.5% 290μg	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	118% 106mg	26.7% 24mg	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	131% 19.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	18% 180mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	108% 0.97mg	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	223% 18mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	105% 2.4mg	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	57% 400mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	108% 1620mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.8% 879g	21.7% 802g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Canned Harvard Beets with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Puree versus 1 kg of Canned Harvard Beets with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Canned Harvard Beets with Liquids:

• 1 kilogram of Tomato Puree has 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 1 kg of Canned Harvard Beets Solids and Liquids contains 2.6 times more Vitamin B9 than Canned Tomato Puree.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Canned Harvard Beets with Liquids:

• 1 kilogram of Tomato Puree has 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 1 kg of Canned Harvard Beets Solids and Liquids contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 2 times more Protein than Canned Harvard Beets with Liquids.
• While 1 kg of Canned Harvard Beets Solids and Liquids contains 1.9 times more Energy, 2 times more Carbohydrate and 1.3 times more Fiber than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• 1 kilogram 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 one kilogram.