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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Tomatoes	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	6.2% 180kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	30% 39g	140% 182g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	65.8% 25g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	108% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	108% 1620mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.5% 945g	21.7% 802g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 3.7 times more Vitamin B1, 7.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 5.7 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.6 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw 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 Tomatoes vs Canned Harvard Beets with Liquids:

• Raw Ripe Red Tomatoes have 1.4 times more Phosphorus and 1.4 times more Potassium than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.6 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, more Selenium, 32.4 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw 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, 4.7 times more Carbohydrate and 2.1 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Harvard Beets Solids and Liquids have similar amounts of Protein per 1 kg.
• Both Raw 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.