Comparing Nutrients in 5 ounces Canned Harvard Beets with Liquids VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Canned Harvard Beets with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.57% 103kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	NA	38g per day for Men 19-50 years
Protein	2.13% 1.2g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	11.2% 0.15mg	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	10.3% 41μg	3.2% 12.8μg	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	3.78% 3.4mg	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	14% 0.13mg	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	6.38% 0.51mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.07% 114g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Harvard Beets with Liquids versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Harvard Beets with Liquids vs Canned Tomatoes with Green Chilies:

• 5 ounces of Canned Harvard Beets with Liquids have 2.6 times more Vitamin B2 and 3.2 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A, 3.4 times more Vitamin B1, 7.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 2.6 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Harvard Beets Solids and Liquids as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Harvard Beets with Liquids vs Canned Tomatoes with Green Chilies:

• 5 ounces of Canned Harvard Beets with Liquids have 1.4 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 1.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.8 times more Calcium and 2.5 times more Sodium than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Canned Tomatoes with Green Chilies contain similar levels of Copper and Water per five ounces.
• 5 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Harvard Beets with Liquids have 4.9 times more Energy and 5 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Canned Harvard Beets Solids and Liquids as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.