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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Tomato Juice with Salt	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	0.83% 24kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	20% 25.8g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	6% 0.078mg	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	7.1% 28.3μg	10.3% 41μg	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	110% 99mg	3.78% 3.4mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.8μg	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	6.9% 0.55mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	15% 0.34mg	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	3.85% 27mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.07% 114g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Tomato Juice with Salt have 23 times more Vitamin A, 10 times more Vitamin B1, 1.6 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B6 and 29.2 times more Vitamin C than Canned Harvard Beets with Liquids.
• While 5 oz of Canned Harvard Beets Solids and Liquids contain 1.5 times more Vitamin B9 than Canned Tomato Juice with Salt.
• 5 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Tomato Juice with Salt as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Juice with Salt have 1.3 times more Potassium and 1.6 times more Sodium than Canned Harvard Beets with Liquids.
• While 5 oz of Canned Harvard Beets Solids and Liquids contain 2.3 times more Copper, 1.7 times more Magnesium, 3.5 times more Manganese, 2.2 times more Selenium and 2.1 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Canned Harvard Beets with Liquids contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Canned Tomato Juice with Salt as well as Canned Harvard Beets Solids and Liquids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Harvard Beets Solids and Liquids contain 4.3 times more Energy, 5.2 times more Carbohydrate and 6.3 times more Fiber than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy and Fiber
• Both Canned Tomato Juice with Salt as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.