Comparing Nutrients in 500 calories Canned Harvard Beets with Liquids VS Tomato Sauce with Salt

Weight per 500 calories

• Canned Harvard Beets with Liquids: 685g
• Tomato Sauce with Salt: 2083g

Canned Harvard Beets with Liquids have 3 times more energy per 100g than Tomato Sauce with Salt. It has average energy density when compared to other foods. Canned Tomato Sauce with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Harvard Beets with Liquids or Tomato Sauce with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Canned Harvard Beets with Liquids	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	102% 74g	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	48% 34.8g	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	% 38g	g per day for Men 19-50 years
Sucrose	NA	% 1.46g	g per day for Men 19-50 years
Fiber	45% 17g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	51% 458μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.7% 0.068mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	157% 2.04mg	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	49.7% 199μg	47% 188μg	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	18.3% 16.4mg	162% 146mg	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	NA	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.6% 58.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	7.53% 75.3mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	266% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 727μg	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	31% 2.47mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	102% 2.35mg	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	16.6% 116mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	182% 6188mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.53μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	658% 9875mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.58mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	15% 549g	51.4% 1902g	3700g per day for Men 19-50 years

Canned Harvard Beets With Liquids VS Tomato Sauce With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Harvard Beets with Liquids or Tomato Sauce with Salt?

Lets compare vitamin content per 500 calories of Canned Harvard Beets with Liquids vs Tomato Sauce with Salt:

• 500 kcal of Canned Tomato Sauce with Salt contain 66.9 times more Vitamin A, 7.3 times more Vitamin B1, 4 times more Vitamin B2, 35.9 times more Vitamin B3, 6.3 times more Vitamin B5, 5.4 times more Vitamin B6 and 8.9 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Tomato Sauce with Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Harvard Beets Solids and Liquids as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Harvard Beets with Liquids vs Tomato Sauce with Salt:

• 500 kcal of Canned Tomato Sauce with Salt contain 3.9 times more Calcium, 3.6 times more Copper, 8.1 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 4.8 times more Phosphorus, 5.5 times more Potassium, 1.7 times more Selenium, 8.9 times more Sodium, 2.9 times more Zinc and 3.5 times more Water than Canned Harvard Beets Solids and Liquids.
• 500 calories of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Sauce with Salt contain 19.4 times more Omega 6, 1.8 times more Fiber and 4.3 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Tomato Sauce with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Harvard Beets with Liquids provide inadequate amounts of Omega 6
• Both Canned Harvard Beets Solids and Liquids as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 3 in 500 calories.