Comparing Nutrients in 14 ounces Boiled Carrots VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Boiled Carrots	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	4.8% 139kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	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	25% 32.6g	55.5% 72g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	26% 9.92g	38g per day for Men 19-50 years
Protein	5.4% 3g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	12% 119mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	42.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	17% 119mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.6% 318g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 852 times more Vitamin A, 6.6 times more Vitamin B1, 7.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Carrots as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Carrots have 2.7 times more Calcium, 1.8 times more Phosphorus and 1.4 times more Potassium than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 5.7 times more Copper, 1.9 times more Magnesium, 1.6 times more Manganese, 1.6 times more Selenium and 2.8 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Harvard Beets Solids and Liquids have similar amounts of Iron, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Harvard Beets Solids and Liquids contain 2.1 times more Energy and 2.2 times more Carbohydrate than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Harvard Beets Solids and Liquids have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Carrots 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.