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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Canned Beets with Liquids and Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	17% 22g	130g per day for Men 19-50 years
Sugars	35.7% 26g	13.6% 9.84g	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	1.1% 0.79g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.17% 2.9g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	34% 0.44mg	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	28.8% 115μg	8.93% 35.7μg	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	12.3% 11mg	12% 10.7mg	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	0.79% 0.12mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	2.6% 104μg	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	36.2% 2.9mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	77.7% 1.8mg	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	8.5% 59.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.97% 369g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Canned Beets with Liquids and Salt have 1.3 times more Vitamin B2 and 3.2 times more Vitamin B9 than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 558 times more Vitamin A, 3.7 times more Vitamin B3, 2 times more Vitamin B6, 24.7 times more Vitamin E and 49 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Canned Carrots with Salt provide similar amounts of Vitamin B5 and Vitamin C per 14 ounces.
• 14 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Beets Solids and Liquids with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Beets with Liquids and Salt have 2.3 times more Magnesium and 1.3 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.4 times more Calcium, 2.4 times more Copper, 1.6 times more Phosphorus and 1.7 times more Sodium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Canned Carrots with Salt contain similar levels of Iron, Manganese, Potassium and Water per 14 ounces.
• 14 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Canned Beets Solids and Liquids with Salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Beets with Liquids and Salt have 1.3 times more Carbohydrate and 2.6 times more Sugars than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.3 times more Fiber than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.