Comparing Nutrients in 1 pound Boiled Beets VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Beets	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45g	14% 18g	130g per day for Men 19-50 years
Sugars	50% 36g	15.6% 11.3g	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	NA	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	27.6% 0.36mg	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	91% 363μg	14.7% 59μg	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	18% 16.3mg	115% 103mg	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	1.2% 0.18mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	37.8% 0.34mg	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	44.8% 3.6mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	20.7% 0.48mg	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	24.6% 172mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Beets vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Beets have 1.8 times more Vitamin B2 and 6.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 6.3 times more Vitamin C, 14 times more Vitamin E and 14 times more Vitamin K than Boiled and Drained Beets.
• Both Boiled and Drained Beets and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Beets as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Beets vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Beets have 1.5 times more Calcium, 2.6 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium, 7 times more Sodium and 2.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Beets and Cooked Ripe Red Tomatoes have similar amounts of Copper, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Beets have 2.4 times more Energy, 2.5 times more Carbohydrate, 3.2 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Beets as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.