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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	5.5% 160kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	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	5.7% 0.97g	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	26.7% 34.7g	140% 182g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	18% 13g	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	% 12.4g	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	14% 7.9g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	33% 330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	108% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	24.3% 170mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	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	76.7% 1150mg	108% 1620mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.6% 948g	21.7% 802g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 20 times more Vitamin A, 57.5 times more Vitamin B1, 8.5 times more Vitamin B3, 2 times more Vitamin B6 and 5.3 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.3 times more Vitamin B5 and 3.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3 times more Calcium and 1.6 times more Iron than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.9 times more Copper, 1.9 times more Magnesium, 3.5 times more Manganese, 1.6 times more Selenium, 1.4 times more Sodium and 1.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Harvard Beets Solids and Liquids have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Harvard Beets Solids and Liquids contain 4.6 times more Energy, 5.2 times more Carbohydrate and 1.3 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Harvard Beets Solids and Liquids have similar amounts of Protein per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.