Comparing Nutrients in 1 kilogram Canned Beets with Liquids and Salt VS Beets

Macros Ratio

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

Macro Nutrients

	Canned Beets with Liquids and Salt	Beets	Recommended Dietary Allowance
Energy	10.3% 300kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	73.5% 96g	130g per day for Men 19-50 years
Sugars	90% 65.3g	93% 67.6g	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	2.76% 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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 52.5g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	73.7% 28g	38g per day for Men 19-50 years
Protein	13% 7.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	72.5% 290μg	273% 1090μg	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	54.4% 49mg	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 with Liquids and Salt	Beets	Recommended Dietary Allowance
Calcium	18% 180mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	83.3% 0.75mg	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	91% 7.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	143% 3.3mg	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	21.4% 150mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.7% 913g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Beets per 1 kg

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

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

• 1 kg of Raw Beets contains 3.1 times more Vitamin B1, 2.2 times more Vitamin B3, 3.8 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Beets provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets Solids and Liquids with Salt as well as Raw 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 with Liquids and Salt vs Beets:

• 1 kilogram of Canned Beets with Liquids and Salt has 1.2 times more Manganese and 1.8 times more Sodium than Beets.
• While 1 kg of Raw Beets contains 1.7 times more Copper, 1.3 times more Magnesium, 2.7 times more Phosphorus and 2 times more Potassium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Beets contain similar levels of Iron, Zinc and Water per one kilogram.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Beets lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Beets contains 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 Canned Beets with Liquids and Salt and Beets offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Beets with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Beets Solids and Liquids with Salt as well as Raw Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.