Comparing Nutrients in 300 calories Tomato Puree VS Canned Harvard Beets with Liquids

Weight per 300 calories

• Tomato Puree: 790g
• Canned Harvard Beets with Liquids: 411g

Canned Harvard Beets Solids and Liquids have 1.9 times more energy per unit of mass than Canned Tomato Puree, which is average in comparison to other foods. Tomato Puree having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Tomato Puree	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	0.25% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	52.6% 38g	NA	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	26% 18.8g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	27% 10.3g	38g per day for Men 19-50 years
Protein	23.3% 13g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	23% 205μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	3.42% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	2.16% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	17.4% 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	21.7% 87μg	29.8% 119μg	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	93% 83.7mg	11% 9.86mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	14.2% 142mg	4.52% 45.2mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	44.3% 0.4mg	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	176% 14mg	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	43% 0.99mg	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	45% 316mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	8.2% 4.52μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	44.4% 666mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	18.8% 694g	8.9% 329g	3700g per day for Men 19-50 years

Tomato Puree VS Canned Harvard Beets With Liquids Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Tomato Puree vs Canned Harvard Beets with Liquids:

• 300 calories of Tomato Puree have 49.9 times more Vitamin A, 4.8 times more Vitamin B1, 3.1 times more Vitamin B2, 33.5 times more Vitamin B3, 5.6 times more Vitamin B5, 4.4 times more Vitamin B6 and 8.5 times more Vitamin C than Canned Harvard Beets with Liquids.
• While 300 kcal of Canned Harvard Beets Solids and Liquids contain 1.4 times more Vitamin B9 than Canned Tomato Puree.
• 300 calories of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Tomato Puree as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Puree vs Canned Harvard Beets with Liquids:

• 300 calories of Tomato Puree have 3.1 times more Calcium, 5.7 times more Copper, 9.5 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 4.5 times more Phosphorus, 5.1 times more Potassium, 1.2 times more Selenium, 3 times more Zinc and 2.1 times more Water than Canned Harvard Beets with Liquids.
• While 300 kcal of Canned Harvard Beets Solids and Liquids contain 3 times more Sodium than Canned Tomato Puree.
• 300 calories of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree have 1.5 times more Fiber and 3.8 times more Protein than Canned Harvard Beets with Liquids.
• Both Tomato Puree and Canned Harvard Beets with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Tomato Puree as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.