Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	14% 18g	23% 30g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	33.7% 24.4g	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	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	5% 50mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	49% 0.44mg	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	38.6% 3.1mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	47.5% 1.1mg	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	18% 127mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Beets with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Canned Beets with Liquids:

• 1 pound of Cooked Ripe Red Tomatoes has 24 times more Vitamin A, 3.6 times more Vitamin B1, 3.5 times more Vitamin B3, 1.4 times more Vitamin B6, 8.1 times more Vitamin C, 18.7 times more Vitamin E and 28 times more Vitamin K than Canned Beets with Liquids.
• While 1 lb of Canned Beets Solids and Liquids contains 1.7 times more Vitamin B2 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Beets with Liquids provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Canned Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Canned Beets with Liquids:

• 1 pound of Cooked Ripe Red Tomatoes has 1.8 times more Phosphorus and 1.5 times more Potassium than Canned Beets with Liquids.
• While 1 lb of Canned Beets Solids and Liquids contains 1.3 times more Copper, 1.8 times more Magnesium, 2.3 times more Manganese and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Beets with Liquids contain similar levels of Iron and Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Canned Beets Solids and Liquids lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Beets Solids and Liquids contains 1.6 times more Carbohydrate, 2.2 times more Sugars and 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber
• Both Cooked Ripe Red Tomatoes as well as Canned Beets Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.