Comparing Nutrients in 500 calories Canned Beets with Liquids and Salt VS Tomatoes in Juice with Salt

Weight per 500 calories

• Canned Beets with Liquids and Salt: 1667g
• Tomatoes in Juice with Salt: 3125g

Canned Beets with Liquids and Salt have 1.9 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Canned Beets with Liquids and Salt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Beets with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	83.4% 108g	130g per day for Men 19-50 years
Sugars	150% 109g	110% 79.7g	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	4.6% 3.33g	56.5% 41g	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	% 4.67g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 87.5g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	156% 59.4g	38g per day for Men 19-50 years
Protein	21.7% 12g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.85% 16.7μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	267% 3.47mg	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% 483μg	62.5% 250μg	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	52% 46.7mg	438% 394mg	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	3.33% 0.5mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	11% 438μg	4% 159μg	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	152% 12mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	298% 6.85mg	92% 2.13mg	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	35.7% 250mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	78% 2650mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	159% 2383mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	41% 1522g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Beets with Liquids and Salt vs Tomatoes in Juice with Salt:

• Canned Beets Solids and Liquids with Salt have 1.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 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.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Beets with Liquids and Salt vs Tomatoes in Juice with Salt:

• Canned Beets Solids and Liquids with Salt have 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.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 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.
• Both Canned Beets Solids and Liquids with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Beets Solids and Liquids with Salt have 1.4 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 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.
• Both Canned Beets Solids and Liquids with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.