Comparing Nutrients in 500 calories Canned Beets VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Canned Beets: 1613g
• Canned Tomatoes with Green Chilies: 3333g

Canned Beets have 2.1 times more energy per 100g than Canned Tomatoes with Green Chilies. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Beets or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Canned Beets	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	4.03% 0.065g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	93% 121g	130g per day for Men 19-50 years
Sugars	123% 89g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	NA	38g per day for Men 19-50 years
Protein	26.2% 14.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1.8% 16μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.6% 0.65mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	264% 3.43mg	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	121% 484μg	75% 300μg	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	73.5% 66mg	230% 207mg	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	3.23% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	24% 242mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	333% 3mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 424μg	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	367% 29.4mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	65.3% 274mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	191% 4.4mg	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	39% 274mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	70.2% 2387mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.06μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	209% 3129mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	30.8% 3.4mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	39.7% 1467g	85% 3141g	3700g per day for Men 19-50 years

Canned Beets VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Beets or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Canned Beets vs Canned Tomatoes with Green Chilies:

• 500 calories of Canned Beets have 1.6 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 41.3 times more Vitamin A, 7 times more Vitamin B1, 8.4 times more Vitamin B3, 2 times more Vitamin B5, 3.7 times more Vitamin B6 and 3.1 times more Vitamin C than Canned Beets, Solids.
• Both Canned Beets and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Canned Beets have insufficient amounts of Vitamin A
• Both Canned Beets, Solids as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Beets vs Canned Tomatoes with Green Chilies:

• 500 calories of Canned Beets have 3.4 times more Iron than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.8 times more Calcium, 3.2 times more Copper, 1.3 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium, 4.3 times more Sodium, 1.3 times more Zinc and 2.1 times more Water than Canned Beets, Solids.
• Both Canned Beets and Canned Tomatoes with Green Chilies contain similar levels of Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.6 times more Protein than Canned Beets, Solids.
• Both Canned Beets and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Canned Beets, Solids as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.