Comparing Nutrients in 14 ounces Canned Pickled Beets with Liquids VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Pickled Beets with Liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	8.9% 258kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	289% 49g	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	57% 74g	130g per day for Men 19-50 years
Sugars	60.5% 44g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	103% 39.3g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.23% 1mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	35% 0.46mg	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	48.6% 194μg	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	0% 0mg	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	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.8% 325g	0.48% 18g	3700g per day for Men 19-50 years

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

• Canned Pickled Beets Solids and Liquids have more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 19.1 times more Vitamin B1, 14.8 times more Vitamin B2, 13.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 395.8 times more Vitamin E than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Canned Pickled Beets Solids and Liquids have 7.8 times more Sodium and 18.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 8.9 times more Copper, 8 times more Iron, 17.9 times more Magnesium, 8.3 times more Manganese, 28.3 times more Phosphorus, 5.7 times more Potassium, 3.2 times more Selenium and 11.4 times more Zinc than Canned Pickled Beets Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• Canned Pickled Beets Solids and Liquids have 2.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 9.1 times more Energy, 656.5 times more Fat, 304.1 times more Saturated Fat, 458 times more Omega 6, 12.4 times more Fiber and 26.8 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Blanched Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Canned Pickled Beets Solids and Liquids as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.