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

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	5.9% 171kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	29% 38g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	37% 27g	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	29.2% 11g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Beets	Canned Beets with Liquids and Salt	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	10.3% 0.12mg	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	8.3% 1.33mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	108% 433μg	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	21.6% 19.4mg	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	1.06% 0.16mg	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

	Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	39.7% 3.18mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	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	22.7% 159mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	20.6% 310mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.8% 362g	3700g per day for Men 19-50 years

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

• Raw Beets have 3.1 times more Vitamin B1, 2.2 times more Vitamin B3, 1.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
• Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw Beets as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

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

• Raw Beets have 1.7 times more Copper, 1.3 times more Magnesium, 2.7 times more Phosphorus, 2 times more Potassium and 7 times more Selenium than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.8 times more Sodium than Raw Beets.
• Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Calcium, Iron, Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Beets have 1.4 times more Energy, 1.3 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Sugars per 14 oz.
• Both Raw Beets as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.