Comparing Nutrients in 500 calories TomatoesVS Boiled Beets

Weight per 500 calories

Tomatoes

2778g

Boiled Beets

1136g

Boiled and Drained Beets have 2.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Boiled Beets?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Boiled Beets

14%

83%

500 kcal ▼

Macro Nutrients

Tomatoesvs Boiled Beets

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.73%5.56g

Fat

2.1%2.05g

5.56 gvs2.05 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.43%0.78g

Saturated Fat

0.99%0.32g

0.78 gvs0.32 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.2%0.083g

Omega 3

3.55%0.057g

0.083 gvs0.057 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.22g

Omega 6

3.88%0.66g

2.22 gvs0.66 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g

Carbohydrate

87%113g

108 gvs113 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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101%73g

Sugars

125%90g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

73 gvs90 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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52.5%38g

Fructose

≤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]

38 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%34.7g

Glucose

34.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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87.7%33.3g

Fiber

60%22.7g

33.3 gvs22.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43.7%24.4g

Protein

34%19g

24.4 gvs19 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tomatoesvs Boiled Beets

130%1167μg

Vitamin A

2.53%22.7μg

RAE, retinol activity equivalents

1167 μgvs22.7 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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85.6%1.03mg

Vitamin B1

25.6%0.31mg

Thiamine

1.03 mgvs0.31 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.6%0.53mg

Vitamin B2

35%0.45mg

Riboflavin

0.53 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%16.5mg

Vitamin B3

23.5%3.76mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs3.76 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49.4%2.47mg

Vitamin B5

33%1.65mg

Pantothenic acid

2.47 mgvs1.65 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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171%2.22mg

Vitamin B6

58.6%0.76mg

Pyridoxine

2.22 mgvs0.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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104%417μg

Vitamin B9

227%909μg

Folates and Folic Acid

417 μgvs909 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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423%381mg

Vitamin C

45.5%41mg

Ascorbic acid

381 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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100%15mg

Vitamin E

3.03%0.45mg

Tocopherols and Tocotrienols

15 mgvs0.45 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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183%219μg

Vitamin K

1.9%2.27μg

Phytomenadione or phylloquinone

219 μgvs2.27 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomatoesvs Boiled Beets

27.8%278mg

Calcium

18%182mg

278 mgvs182 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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182%1.64mg

Copper

93%0.84mg

1.64 mgvs0.84 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.6%64μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

64 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.5mg

Iron

112%8.98mg

7.5 mgvs8.98 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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72.8%306mg

Magnesium

62.2%261mg

306 mgvs261 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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138%3.17mg

Manganese

161%3.7mg

3.17 mgvs3.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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95%667mg

Phosphorus

61.7%432mg

667 mgvs432 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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194%6583mg

Potassium

102%3466mg

6583 mgvs3466 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

14.5%7.95μg

0 μgvs7.95 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.26%139mg

Sodium

58.3%875mg

139 mgvs875 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.72mg

Zinc

36%3.98mg

4.72 mgvs3.98 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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71%2626g

Water

26.7%989g

2626 gvs989 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tomatoes vs Boiled Beets:

Raw Ripe Red Tomatoes have 51.3 times more Vitamin A, 3.3 times more Vitamin B1, 4.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 9.3 times more Vitamin C, 33 times more Vitamin E and 96.6 times more Vitamin K than Boiled and Drained Beets.
While Boiled and Drained Beets contain 2.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Beets have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Beets have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Boiled Beets:

Raw Ripe Red Tomatoes have 1.5 times more Calcium, 1.9 times more Copper, 1.5 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Water than Boiled and Drained Beets.
While Boiled and Drained Beets contain more Selenium and 6.3 times more Sodium than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Beets have similar amounts of Iron, Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 2.7 times more Fat, 1.5 times more Omega 3, 3.4 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Beets.
Both Raw Ripe Red Tomatoes and Boiled and Drained Beets have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Beets have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesBoiled BeetsVS Cooked Ripe Red TomatoesTomatoesVS Canned Beets with Liquids and SaltBoiled BeetsVS Canned Beets with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Boiled Beets

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Boiled Beets?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: