Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Canned Beets with Liquids and Salt

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Canned Beets with Liquids and Salt: 1000g

Canned Beets Solids and Liquids with Salt have 1.9 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	55% 71.4g	130g per day for Men 19-50 years
Sugars	66% 48g	90% 65.3g	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	34% 24.6g	2.76% 2g	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	% 23.3g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 52.5g	g per day for Men 19-50 years
Fiber	94% 35.6g	31.6% 12g	38g per day for Men 19-50 years
Protein	26.5% 15g	13% 7.3g	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	41.7% 375μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	42.3% 0.55mg	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	37.5% 150μg	72.5% 290μg	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	263% 236mg	31% 28mg	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	73.8% 11mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	1.67% 2μg	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	62% 619mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	6.58% 263μg	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	134% 10.7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	179% 4.1mg	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	45.5% 319mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	48% 1777g	24.7% 913g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Canned Beets with Liquids and Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 37.5 times more Vitamin A, 107.8 times more Vitamin B1, 2.7 times more Vitamin B2, 8.8 times more Vitamin B3, 1.5 times more Vitamin B5, 3.8 times more Vitamin B6, 8.4 times more Vitamin C, 36.9 times more Vitamin E and 24.4 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.9 times more Vitamin B9 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 have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Canned Beets with Liquids and Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.4 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 2.1 times more Phosphorus, 2.3 times more Potassium, 13.1 times more Selenium, 1.5 times more Sodium and 1.9 times more Water than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 2.8 times more Fluoride, 3.2 times more Manganese and 1.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Beets Solids and Liquids with Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.2 times more Fat, 3.8 times more Omega 3, 7.9 times more Omega 6, 12.3 times more Fructose, 3 times more Fiber and 2 times more Protein than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.4 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Beets Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.