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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Carrots	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	5.6% 163kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	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	2.33% 0.4g	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	29.2% 38g	55.5% 72g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	26% 9.92g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	368% 3314μg	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	17.7% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	42.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 139mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.6% 318g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 times more Vitamin A, 6.6 times more Vitamin B1, 11.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.5 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 per 14 oz.
• Both Raw 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 Carrots vs Canned Harvard Beets with Liquids:

• Raw Carrots have 3 times more Calcium, 2.1 times more Phosphorus and 2 times more Potassium than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.2 times more Copper, 1.6 times more Magnesium, 1.7 times more Manganese, 11 times more Selenium and 2.3 times more Sodium than Raw Carrots.
• Both Raw 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 1.8 times more Energy and 1.9 times more Carbohydrate than Raw Carrots.
• Both Raw Carrots and Canned Harvard Beets Solids and Liquids have similar amounts of Fiber and Protein per 14 oz.
• Both Raw 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.