Comparing Nutrients in 5 ounces Canned Beets VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Beets	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	1.5% 44kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.86% 10.2g	3.85% 5g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	7.63% 0.099mg	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	10.6% 42.5μg	7.1% 28.3μg	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	6.46% 5.8mg	110% 99mg	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	0.28% 0.043mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37.3μg	0.24% 9.8μg	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	32.2% 2.58mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	4.2% 0.096mg	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	3.44% 24mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Beets versus 5 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Beets vs Tomato Juice with Salt:

• 5 ounces of Canned Beets have 1.5 times more Vitamin B9 than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 23 times more Vitamin A, 10 times more Vitamin B1, 2 times more Vitamin B2, 4.3 times more Vitamin B3, 17.1 times more Vitamin C and 10.7 times more Vitamin E than Canned Beets, Solids.
• Both Canned Beets and Tomato Juice with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Beets have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Beets, Solids as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Beets vs Tomato Juice with Salt:

• 5 ounces of Canned Beets have 1.4 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium and 4.2 times more Manganese than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 1.5 times more Potassium and 1.3 times more Sodium than Canned Beets, Solids.
• Both Canned Beets and Tomato Juice with Salt contain similar levels of Phosphorus and Water per five ounces.
• Both Canned Beets, Solids as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium, Fluoride, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Beets have 2 times more Carbohydrate, 2.1 times more Sugars and 4.5 times more Fiber than Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Canned Beets, Solids as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.