Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	6.2% 180kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	140% 182g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	65.8% 25g	38g per day for Men 19-50 years
Protein	17% 9.5g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	108% 1620mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	21.7% 802g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Canned Harvard Beets with Liquids:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 3.6 times more Vitamin B1, 6.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 9.5 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.3 times more Vitamin B2 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B5 per 1 kg.
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Canned Harvard Beets with Liquids:

• Cooked Ripe Red Tomatoes have 1.9 times more Iron, 1.6 times more Phosphorus and 1.3 times more Potassium than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.3 times more Copper, 2.1 times more Magnesium, 2.3 times more Manganese, 2.2 times more Selenium, 14.7 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Harvard Beets Solids and Liquids have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Harvard Beets Solids and Liquids contain 4.1 times more Energy, 4.5 times more Carbohydrate and 3.6 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Harvard Beets Solids and Liquids have similar amounts of Protein per 1 kg.
• Both Cooked Ripe Red Tomatoes 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.