Comparing Nutrients in 7 ounces Canned Beets VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Beets	Tomato Paste	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	29% 37.5g	130g per day for Men 19-50 years
Sugars	15% 11g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	33% 0.43mg	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	15% 59.5μg	5.95% 24μg	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	9.04% 8.14mg	48.3% 43.5mg	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	0.4% 0.06mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Tomato Paste	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	45% 3.6mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	26% 0.6mg	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	4.8% 33.7mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.88% 181g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Beets versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Beets vs Tomato Paste:

• 7 ounces of Canned Beets have 2.5 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 76 times more Vitamin A, 6 times more Vitamin B1, 3.8 times more Vitamin B2, 19.6 times more Vitamin B3, 3.8 times more Vitamin B6, 5.3 times more Vitamin C, 143.3 times more Vitamin E and 57 times more Vitamin K than Canned Beets, Solids.
• Both Canned Beets and Tomato Paste provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Beets have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Beets, Solids as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Beets vs Tomato Paste:

• 7 ounces of Canned Beets have 3.3 times more Sodium and 1.2 times more Water than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.4 times more Calcium, 6.2 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 4.9 times more Phosphorus, 6.9 times more Potassium, 10.6 times more Selenium and 3 times more Zinc than Canned Beets, Solids.
• Both Canned Beets and Tomato Paste contain similar levels of Manganese per seven ounces.
• 7 ounces of Canned Beets lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 2.6 times more Energy, 2.6 times more Carbohydrate, 2.2 times more Sugars, 2.3 times more Fiber and 4.7 times more Protein than Canned Beets, Solids.
• 7 ounces of Canned Beets provide inadequate amounts of Energy and Protein
• Both Canned Beets, Solids as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.