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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Tomato Paste	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	4% 116kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	20.6% 27g	20% 25.8g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	11% 6.12g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	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	4.25% 17μg	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	34.5% 31mg	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	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	15.3% 0.14mg	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	53% 4.22mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	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	17% 118mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.07% 114g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Tomato Paste 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 Paste vs Canned Harvard Beets with Liquids:

• 5 ounces of Tomato Paste have 76 times more Vitamin A, 6 times more Vitamin B1, 3.1 times more Vitamin B2, 36.6 times more Vitamin B3, 3.9 times more Vitamin B6 and 9.1 times more Vitamin C than Canned Harvard Beets with Liquids.
• While 5 oz of Canned Harvard Beets Solids and Liquids contain 2.4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Canned Harvard Beets with Liquids 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
• Both Canned Tomato Paste 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 Paste vs Canned Harvard Beets with Liquids:

• 5 ounces of Tomato Paste have 3.3 times more Calcium, 3.8 times more Copper, 8.3 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 4.9 times more Phosphorus, 6.2 times more Potassium, 4.8 times more Selenium and 2.7 times more Zinc than Canned Harvard Beets with Liquids.
• While 5 oz of Canned Harvard Beets Solids and Liquids contain 2.7 times more Sodium than Canned Tomato Paste.
• 5 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.6 times more Fiber and 5.1 times more Protein than Canned Harvard Beets with Liquids.
• Both Tomato Paste and Canned Harvard Beets with Liquids offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• Both Canned Tomato Paste as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.