Comparing Nutrients in 1 kilogram Boiled Beets VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Beets	Roasted Almonds	Recommended Dietary Allowance
Energy	15% 440kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	128% 41g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	162% 210g	130g per day for Men 19-50 years
Sugars	110% 79.6g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	287% 109g	38g per day for Men 19-50 years
Protein	30% 17g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	105% 1.36mg	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	200% 800μg	138% 550μg	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	40% 36mg	0% 0mg	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	2.67% 0.4mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	1221% 11mg	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	99% 7.9mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	970% 22.3mg	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	54.3% 380mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	89.7% 3050mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	23.5% 871g	0.65% 24g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beets have 1.5 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Vitamin B1, 29.9 times more Vitamin B2, 11 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 597.5 times more Vitamin E than Boiled and Drained Beets.
• Both Boiled and Drained Beets as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Boiled Beets vs Roasted Almonds:

• Boiled and Drained Beets have 25.7 times more Sodium and 36.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16.8 times more Calcium, 14.9 times more Copper, 4.7 times more Iron, 12.1 times more Magnesium, 6.8 times more Manganese, 12.4 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Selenium and 9.5 times more Zinc than Boiled and Drained Beets.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Beets have 1.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.6 times more Energy, 291.9 times more Fat, 146.1 times more Saturated Fat, 223.2 times more Omega 6, 2.1 times more Carbohydrate, 5.5 times more Fiber and 12.5 times more Protein than Boiled and Drained Beets.
• Both Boiled and Drained Beets as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.