Comparing Nutrients in 7 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	3% 87.3kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 19.8g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	21.8% 15.8g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	2.6% 0.034mg	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	39.7% 159μg	2.5% 9.92μg	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	7.94% 7.14mg	17.4% 15.7mg	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	0.53% 0.079mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	24.7% 0.22mg	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	19.6% 1.57mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	5.1% 0.12mg	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	10.8% 75.4mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets VS Stewed Canned Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Beets vs Stewed Canned Tomatoes:

• 7 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 7 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 seven ounces.
• 7 ounces of Boiled Beets have insufficient amounts of Vitamin E and Vitamin K
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Beets vs Stewed Canned Tomatoes:

• 7 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 7 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 seven ounces.
• 7 ounces of Boiled Beets lack sufficient amounts of Calcium
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.