Comparing Nutrients in 14 ounces Canned Beets VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Canned Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	4.24% 123kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	30% 22g	35.7% 26g	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	1.1% 0.79g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	19% 7.14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	16.8% 0.22mg	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	29.8% 119μg	28.8% 115μg	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	18% 16.3mg	12.3% 11mg	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	0.79% 0.12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	2.6% 104μg	2.6% 104μg	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	90% 7.22mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	71% 1.63mg	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	9.64% 67.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.76% 361g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets VS Canned Beets with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Beets versus 14 oz of Canned Beets with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Beets vs Canned Beets with Liquids and Salt:

• 14 ounces of Canned Beets have 1.5 times more Vitamin C than Canned Beets with Liquids and Salt.
• Both Canned Beets and Canned Beets with Liquids and Salt provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Canned Beets, Solids as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Beets vs Canned Beets with Liquids and Salt:

• 14 ounces of Canned Beets have 1.4 times more Copper, 2.5 times more Iron and 1.4 times more Sodium than Canned Beets with Liquids and Salt.
• While 14 oz of Canned Beets Solids and Liquids with Salt contain 1.4 times more Manganese and 1.6 times more Zinc than Canned Beets, Solids.
• Both Canned Beets and Canned Beets with Liquids and Salt contain similar levels of Magnesium, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Canned Beets lack sufficient amounts of Zinc
• Both Canned Beets, Solids as well as Canned Beets Solids and Liquids with Salt lack sufficient amounts of Calcium, Fluoride and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Beets have 1.5 times more Fiber than Canned Beets with Liquids and Salt.
• Both Canned Beets and Canned Beets with Liquids and Salt offer comparable quantities of Carbohydrate and Sugars per 14 ounces.
• Both Canned Beets, Solids as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.