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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Tomatoes in Juice with Salt	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	15% 150mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	3% 119μg	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	32.3% 2.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	81% 1.86mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Canned Beets with Liquids and Salt per 1 lb

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

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

• 1 pound of Tomatoes in Juice with Salt has 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 with Liquids and Salt.
• While 1 lb of Canned Beets Solids and Liquids with Salt contains 1.3 times more Vitamin B5 and 3.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has 1.6 times more Fiber than Canned Beets with Liquids and Salt.
• While 1 lb of Canned Beets Solids and Liquids with Salt contains 2.1 times more Carbohydrate and 2.6 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.