Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Boiled Beets

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Beets	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	7.66% 9.96g	130g per day for Men 19-50 years
Sugars	NA	11% 7.96g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Beets	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	2.07% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	5.15% 0.067mg	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	2.25% 9μg	20% 80μg	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	6.9% 6.2mg	4% 3.6mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Beets	Recommended Dietary Allowance
Calcium	2% 20mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	8.22% 0.074mg	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	3.25% 0.26mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	14% 0.33mg	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	2% 14mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	8.97% 305mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Beets per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Boiled Beets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs Boiled Beets:

• 100 grams of Canned Tomatoes with Green Chilies have 10 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Beets.
• While 100 g of Boiled and Drained Beets contain 2.1 times more Vitamin B2 and 8.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Beets provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 100 grams of Boiled Beets have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Beets have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Boiled Beets:

• 100 grams of Canned Tomatoes with Green Chilies have 1.3 times more Calcium, 1.2 times more Copper and 5.2 times more Sodium than Boiled Beets.
• While 100 g of Boiled and Drained Beets contain 3 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 2.7 times more Phosphorus, 2.9 times more Potassium and 2.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Beets contain similar levels of Water per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 100 grams of Boiled Beets lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Beets lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Beets contain 2.8 times more Carbohydrate and 2.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.