Comparing Nutrients in 1 pound Canned Beets with Liquids and Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Beets with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.7% 136kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	12% 15.7g	130g per day for Men 19-50 years
Sugars	41% 29.6g	16% 11.6g	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	1.25% 0.91g	8.2% 5.94g	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	% 1.27g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 24g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	38.7% 0.5mg	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	33% 132μg	9.07% 36.3μg	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	14% 12.7mg	63.5% 57mg	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	0.91% 0.14mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	41.4% 3.3mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	13.4% 0.31mg	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	9.7% 68mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 414g	11.6% 430g	3700g per day for Men 19-50 years

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

• Canned Beets Solids and Liquids with Salt have 1.3 times more Vitamin B5 and 3.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 57.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B6, 4.5 times more Vitamin C, 19.7 times more Vitamin E and 13 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Beets with Liquids and Salt vs Tomatoes in Juice with Salt:

• Canned Beets Solids and Liquids with Salt have 1.3 times more Iron, 1.8 times more Magnesium, 6 times more Manganese, 1.2 times more Sodium and 2.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Calcium and 7 times more Selenium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Phosphorus, Potassium and Water per 1 lb.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Beets Solids and Liquids with Salt have 1.9 times more Energy, 2.1 times more Carbohydrate and 2.6 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.6 times more Fructose and 1.6 times more Fiber than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 1 lb.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.