Comparing Nutrients in 5 ounces Boiled Beets VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Beets	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	1.85% 0.024mg	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	28.3% 113μg	1.77% 7.1μg	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	5.67% 5.1mg	12.4% 11mg	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	0.38% 0.057mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	17.6% 0.16mg	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	14% 1.1mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	3.64% 0.084mg	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	7.7% 54mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.34% 123g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Beets versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Beets vs Stewed Canned Tomatoes:

• 5 ounces of Boiled Beets have 1.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 16 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin C, 20.8 times more Vitamin E and 12 times more Vitamin K than Boiled and Drained Beets.
• Both Boiled Beets and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Beets have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled and Drained Beets as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Beets vs Stewed Canned Tomatoes:

• 5 ounces of Boiled Beets have 1.9 times more Magnesium, 5.5 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2.1 times more Calcium, 1.5 times more Copper, 1.7 times more Iron and 2.9 times more Sodium than Boiled and Drained Beets.
• Both Boiled Beets and Stewed Canned Tomatoes contain similar levels of Water per five ounces.
• 5 ounces of Boiled Beets lack sufficient amounts of Calcium
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Beets as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Beets have 1.6 times more Carbohydrate, 2.3 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Stewed Canned Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Boiled and Drained Beets as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.