Comparing Nutrients in 300 calories Canned Beets with Liquids and Salt VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Canned Beets with Liquids and Salt: 1000g
• Cooked Ripe Red Tomatoes: 1667g

Canned Beets with Liquids and Salt have 1.7 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Canned Beets with Liquids and Salt or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Beets with Liquids and Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	51.4% 67g	130g per day for Men 19-50 years
Sugars	90% 65.3g	57.2% 41.5g	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	2.76% 2g	30% 22g	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	% 2.8g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 52.5g	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	13% 7.3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	101% 1.3mg	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	72.5% 290μg	54% 217μg	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	31% 28mg	422% 380mg	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	2% 0.3mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	18% 180mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	6.58% 263μg	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	91% 7.3mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	76% 1.75mg	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	21.4% 150mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	24.7% 913g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Beets with Liquids and Salt vs Cooked Ripe Red Tomatoes:

• Canned Beets Solids and Liquids with Salt have 1.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 40 times more Vitamin A, 6 times more Vitamin B1, 5.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 13.6 times more Vitamin C, 31.1 times more Vitamin E and 23.3 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Beets with Liquids and Salt vs Cooked Ripe Red Tomatoes:

• Canned Beets Solids and Liquids with Salt have 2.3 times more Manganese, 7.8 times more Sodium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.9 times more Copper, 1.6 times more Iron, 3.1 times more Phosphorus, 2.3 times more Potassium, 8.3 times more Selenium and 1.7 times more Water than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Cooked Ripe Red Tomatoes have similar amounts of Calcium and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Beets Solids and Liquids with Salt have 1.6 times more Sugars than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3 times more Omega 6, 10.9 times more Fructose and 2.2 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.