Comparing Nutrients in 1 kilogram Canned Beets VS Boiled Beets

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Canned Beets	Boiled Beets	Recommended Dietary Allowance
Energy	10.7% 310kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	76.6% 100g	130g per day for Men 19-50 years
Sugars	76% 55g	110% 79.6g	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	47.4% 18g	52.6% 20g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Boiled Beets	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	51.5% 0.67mg	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	75% 300μg	200% 800μg	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	45.6% 41mg	40% 36mg	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	2% 0.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Boiled Beets	Recommended Dietary Allowance
Calcium	15% 150mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	6.58% 263μg	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	228% 18mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	142% 3.26mg	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	24.3% 170mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	89.7% 3050mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	129% 1940mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.6% 910g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets VS Boiled Beets per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Beets versus 1 kg of Boiled Beets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Beets vs Boiled Beets:

• 1 kg of Boiled and Drained Beets contains 2.7 times more Vitamin B1, 2.1 times more Vitamin B3 and 2.7 times more Vitamin B9 than Canned Beets, Solids.
• Both Canned Beets and Boiled Beets provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets, Solids as well as Boiled and Drained Beets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Beets vs Boiled Beets:

• 1 kilogram of Canned Beets has 2.3 times more Iron and 2.5 times more Sodium than Boiled Beets.
• While 1 kg of Boiled and Drained Beets contains 1.3 times more Copper, 1.4 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Canned Beets, Solids.
• Both Canned Beets and Boiled Beets contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Canned Beets lack sufficient amounts of Zinc
• Both Canned Beets, Solids as well as Boiled and Drained Beets lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Beets contains 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Protein than Canned Beets, Solids.
• Both Canned Beets and Boiled Beets offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Beets provide inadequate amounts of Protein
• Both Canned Beets, Solids as well as Boiled and Drained Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.