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

Weight per 500 calories

• Tomato Powder: 166g
• Canned Harvard Beets with Liquids: 685g

Tomato Powder has 4.1 times more energy per 100g than Canned Harvard Beets with Liquids. It has high energy density when compared to other foods. Canned Harvard Beets Solids and Liquids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Tomato Powder	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	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	95% 124g	96% 125g	130g per day for Men 19-50 years
Sugars	100% 72.7g	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	72% 27.3g	45% 17g	38g per day for Men 19-50 years
Protein	38% 21.4g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	159% 1427μg	0.76% 6.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	5.7% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.23mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.2% 0.76mg	29% 0.38mg	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	49.7% 199μg	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	215% 193mg	18.3% 16.4mg	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	135% 20.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.3% 80.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	27.5% 275mg	7.53% 75.3mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	74% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	94% 7.55mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	71.8% 1.65mg	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	69.8% 488mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	16% 8.77μg	13.7% 7.53μg	55μg per day for Men 19-50 years
Sodium	14.8% 222mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	14.3% 1.58mg	11mg per day for Men 19-50 years
Water	0.14% 5.07g	15% 549g	3700g per day for Men 19-50 years

Tomato Powder VS Canned Harvard Beets With Liquids Nutrients Per 500 Kcal

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

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

• 500 calories of Tomato Powder have 208.4 times more Vitamin A, 22.1 times more Vitamin B1, 3.7 times more Vitamin B2, 26.3 times more Vitamin B3, 6.1 times more Vitamin B5, 2 times more Vitamin B6 and 11.8 times more Vitamin C than Canned Harvard Beets with Liquids.
• Both Tomato Powder and Canned Harvard Beets with Liquids 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 Tomato Powder as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tomato Powder have 3.6 times more Calcium, 3.1 times more Copper, 3.1 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 4.2 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Canned Harvard Beets with Liquids.
• While 500 kcal of Canned Harvard Beets Solids and Liquids contain 5 times more Sodium and 108.4 times more Water than Tomato Powder.
• Both Tomato Powder and Canned Harvard Beets with Liquids contain similar levels of Selenium per 500 calories.
• 500 calories of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Powder have 1.6 times more Fiber and 3.7 times more Protein than Canned Harvard Beets with Liquids.
• Both Tomato Powder and Canned Harvard Beets with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Tomato Powder as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.