Comparing Nutrients in 14 ounces Canned Pickled Beets with Liquids VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Canned Pickled Beets with Liquids	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	8.9% 258kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	55.5% 72g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	8.36% 3.18g	26% 9.92g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	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	14.7% 0.19mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.23% 1mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	26.8% 107μg	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	10% 9.13mg	10.6% 9.53mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	42.8% 0.38mg	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	20.3% 1.63mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	41.6% 0.96mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.8% 325g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Pickled Beets with Liquids vs Canned Harvard Beets with Liquids:

• Canned Pickled Beets Solids and Liquids have 3 times more Vitamin B3 than Canned Harvard Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Canned Pickled Beets Solids and Liquids as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Pickled Beets with Liquids vs Canned Harvard Beets with Liquids:

• Canned Harvard Beets Solids and Liquids contain 1.3 times more Magnesium and 1.4 times more Potassium than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Canned Harvard Beets Solids and Liquids have similar amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Harvard Beets Solids and Liquids contain 3.1 times more Fiber than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Canned Harvard Beets Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Canned Pickled Beets Solids and Liquids as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.