Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Canned Harvard Beets with Liquids

Macros Ratio

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

Macro Nutrients

	Canned Tomatoes with Green Chilies	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	27.8% 36g	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	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	8.4% 0.11mg	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	4.47% 18μg	14.4% 57.5μg	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	13.7% 12.3mg	5.3% 4.76mg	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 Tomatoes with Green Chilies	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	21.4% 0.19mg	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	6.45% 0.52mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	20.8% 0.48mg	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	3.97% 27.8mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Canned Harvard Beets with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Canned Harvard Beets with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Canned Harvard Beets with Liquids:

• 7 ounces of Canned Tomatoes with Green Chilies have 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 with Liquids.
• While 7 oz of Canned Harvard Beets Solids and Liquids contain 2.6 times more Vitamin B2 and 3.2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Harvard Beets with Liquids provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Canned Harvard Beets with Liquids:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.8 times more Calcium and 2.5 times more Sodium than Canned Harvard Beets with Liquids.
• While 7 oz of Canned Harvard Beets Solids and Liquids contain 1.4 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.5 times more Potassium, 2.8 times more Selenium and 1.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Harvard Beets with Liquids contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 7 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

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