Comparing Nutrients in 500 calories Canned Beets VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Canned Beets: 1613g
• Cooked Ripe Red Tomatoes: 2778g

Canned Beets have 1.7 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Canned Beets or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Beets	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.03% 0.065g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	6.86% 1.17g	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	85.7% 111g	130g per day for Men 19-50 years
Sugars	123% 89g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	51% 19.4g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Cooked Ripe Red Tomatoes	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.6% 0.65mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.23μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	24% 242mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	231% 2.1mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	65.3% 274mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	127% 2.9mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	70.2% 2387mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.06μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	209% 3129mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	30.8% 3.4mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	39.7% 1467g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Beets vs Cooked Ripe Red Tomatoes:

• Canned Beets, Solids have 1.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 41.3 times more Vitamin A, 6.2 times more Vitamin B1, 5.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 9.6 times more Vitamin C, 32.1 times more Vitamin E and 24.1 times more Vitamin K than Canned Beets, Solids.
• Both Canned Beets, Solids and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 500 kcal.
• Both Canned Beets, Solids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Beets vs Cooked Ripe Red Tomatoes:

• Canned Beets, Solids have 1.6 times more Iron, 1.6 times more Manganese and 10.2 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Calcium, 2.2 times more Copper, 2.8 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium and 1.8 times more Water than Canned Beets, Solids.
• Both Canned Beets, Solids and Cooked Ripe Red Tomatoes have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Beets, Solids have 1.3 times more Sugars and 1.5 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Omega 6 and 1.8 times more Protein than Canned Beets, Solids.
• Both Canned Beets, Solids and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Beets, Solids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.