Comparing Nutrients in 300 calories Tomato Paste VS Canned Pickled Beets with Liquids

Weight per 300 calories

• Tomato Paste: 366g
• Canned Pickled Beets with Liquids: 462g

Tomato Paste has 1.3 times more energy per 100g than Canned Pickled Beets with Liquids. It has average energy density when compared to other foods. Canned Pickled Beets Solids and Liquids having low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Canned Pickled Beets with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Tomato Paste	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	57.8% 75g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	70.3% 51g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	28.2% 16g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	31% 278μg	1.03% 9.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	17.8% 0.23mg	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	11% 44μg	31% 125μg	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	89% 80mg	11.8% 10.6mg	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	105% 15.7mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	13% 132mg	5.08% 50.8mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	59.5% 0.54mg	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	136% 11mg	23.7% 1.9mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	44% 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	43.4% 304mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.27% 269g	10.2% 378g	3700g per day for Men 19-50 years

Tomato Paste VS Canned Pickled Beets With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Canned Pickled Beets with Liquids?

Lets compare vitamin content per 300 calories of Tomato Paste vs Canned Pickled Beets with Liquids:

• 300 calories of Tomato Paste have 30.1 times more Vitamin A, 4.8 times more Vitamin B1, 2.5 times more Vitamin B2, 9.7 times more Vitamin B3, 3.4 times more Vitamin B6, 7.5 times more Vitamin C, 56.8 times more Vitamin E and 30.1 times more Vitamin K than Canned Pickled Beets with Liquids.
• While 300 kcal of Canned Pickled Beets Solids and Liquids contain 2.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Canned Pickled Beets with Liquids provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Canned Pickled Beets with Liquids:

• 300 calories of Tomato Paste have 2.6 times more Calcium, 2.5 times more Copper, 5.8 times more Iron, 2.2 times more Magnesium, 3.9 times more Phosphorus, 7 times more Potassium, 4.2 times more Selenium and 1.9 times more Zinc than Canned Pickled Beets with Liquids.
• While 300 kcal of Canned Pickled Beets Solids and Liquids contain 3.2 times more Sodium and 1.4 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Canned Pickled Beets with Liquids contain similar levels of Manganese per 300 calories.
• 300 calories of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 4.1 times more Fiber and 4.3 times more Protein than Canned Pickled Beets with Liquids.
• Both Tomato Paste and Canned Pickled Beets with Liquids offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Canned Tomato Paste as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.