Comparing Nutrients in 300 calories Tomatoes VS Canned Pickled Beets with Liquids

Weight per 300 calories

• Tomatoes: 1667g
• Canned Pickled Beets with Liquids: 462g

Canned Pickled Beets Solids and Liquids have 3.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Canned Pickled Beets with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Tomatoes	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	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	50% 65g	57.8% 75g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	31.5% 23g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	26% 14.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	1.03% 9.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	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	254% 228mg	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	60% 9mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.08% 50.8mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	23.7% 1.9mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	57% 400mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	10.2% 378g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 75.8 times more Vitamin A, 13.4 times more Vitamin B1, 1.4 times more Vitamin B2, 8.5 times more Vitamin B3, 2.3 times more Vitamin B5, 5.8 times more Vitamin B6, 2 times more Vitamin B9, 21.5 times more Vitamin C, 32.5 times more Vitamin E and 95.1 times more Vitamin K than Canned Pickled Beets Solids and Liquids.
• Both Raw Ripe Red Tomatoes as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 5.1 times more Phosphorus, 7.4 times more Potassium, 2.4 times more Zinc and 4.2 times more Water than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain more Selenium and 8.3 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 9 times more Fat, 5.4 times more Omega 3, 10.7 times more Omega 6, 5.4 times more Fiber and 4 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Raw Ripe Red Tomatoes and Canned Pickled Beets Solids and Liquids have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.