Comparing Nutrients in 1 kilogram Canned Beets with Liquids VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids	11%	2%	87%
Acorns	6%	53%	41%

Macro Nutrients

	Canned Beets with Liquids	Acorns	Recommended Dietary Allowance
Energy	9.66% 280kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	97% 31g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	313% 408g	130g per day for Men 19-50 years
Sugars	74.2% 53.8g	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	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	31.6% 12g	NA	38g per day for Men 19-50 years
Protein	14.3% 8g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids	Acorns	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	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	406% 5.3mg	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	72.5% 290μg	218% 870μg	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	31% 28mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids	Acorns	Recommended Dietary Allowance
Calcium	13% 130mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	690% 6.2mg	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	78.8% 6.3mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	581% 13.4mg	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	23% 160mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	24.8% 916g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Beets with Liquids vs Acorns:

• 1 kilogram of Canned Beets with Liquids has more Vitamin C than Acorns.
• While 1 kg of Raw Acorns contains 11.2 times more Vitamin B1, 3.1 times more Vitamin B2, 12.1 times more Vitamin B3, 4.8 times more Vitamin B5, 9.6 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Beets Solids and Liquids.
• 1 kilogram of Canned Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Canned Beets Solids and Liquids as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Beets with Liquids vs Acorns:

• 1 kilogram of Canned Beets with Liquids has 3.3 times more Water than Acorns.
• While 1 kg of Raw Acorns contains 3.2 times more Calcium, 6.4 times more Copper, 1.3 times more Iron, 3.9 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 3.8 times more Potassium and 2.2 times more Zinc than Canned Beets Solids and Liquids.
• 1 kilogram of Canned Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Acorns contains 13.8 times more Energy, 340.9 times more Fat, 282 times more Saturated Fat, 199.8 times more Omega 6, 6.2 times more Carbohydrate and 7.7 times more Protein than Canned Beets Solids and Liquids.
• 1 kilogram of Canned Beets with Liquids provide inadequate amounts of Energy, Omega 6 and Protein