Comparing Nutrients in 1 pound Canned Harvard Beets with Liquids VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Canned Harvard Beets with Liquids	Tomato Puree	Recommended Dietary Allowance
Energy	11.4% 331kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.41% 0.13g	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	0.48% 0.082g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.5g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	NA	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	44% 0.57mg	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	12.5% 50μg	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	12% 11mg	53.4% 48mg	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	NA	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Tomato Puree	Recommended Dietary Allowance
Calcium	5% 50mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	145% 1.3mg	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	20.4% 1.63mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	33.3% 0.77mg	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	11% 77mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	49% 735mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.83% 364g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Harvard Beets with Liquids versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Harvard Beets with Liquids vs Tomato Puree:

• 1 pound of Canned Harvard Beets with Liquids has 2.6 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 26 times more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 17.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 4.4 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• 1 pound of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Harvard Beets Solids and Liquids as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Harvard Beets with Liquids vs Tomato Puree:

• 1 pound of Canned Harvard Beets with Liquids has 1.4 times more Manganese, 1.6 times more Selenium and 5.8 times more Sodium than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 3 times more Copper, 4.9 times more Iron, 2.4 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Tomato Puree contain similar levels of Magnesium and Water per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Harvard Beets Solids and Liquids as well as Canned Tomato Puree lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Harvard Beets with Liquids has 1.9 times more Energy, 2 times more Carbohydrate and 1.3 times more Fiber than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2 times more Protein than Canned Harvard Beets Solids and Liquids.
• 1 pound of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• 1 pound of Tomato Puree provide inadequate amounts of Energy
• Both Canned Harvard Beets Solids and Liquids as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in one pound.