Comparing Nutrients in 1 kilogram Canned Harvard Beets with Liquids VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Eppaw	11%	10%	79%

Macro Nutrients

	Canned Harvard Beets with Liquids	Eppaw	Recommended Dietary Allowance
Energy	25% 730kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	NA	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	1.06% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	244% 317g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	15% 8.4g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Eppaw	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	135% 1.76mg	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	60% 240μg	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	26.7% 24mg	144% 130mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Eppaw	Recommended Dietary Allowance
Calcium	11% 110mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	260% 2.34mg	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	45% 3.6mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	476% 11mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	108% 1620mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	21.7% 802g	16.2% 600g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Eppaw per 1 kg

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

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

• 1 kilogram of Canned Harvard Beets with Liquids has 1.2 times more Vitamin B9 than Eppaw.
• While 1 kg of Raw Eppaw contains 11 times more Vitamin B1, 2.4 times more Vitamin B2, 7.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.4 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• 1 kilogram of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1
• Both Canned Harvard Beets Solids and Liquids as well as Raw Eppaw have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Harvard Beets with Liquids has 1.2 times more Selenium, 13.5 times more Sodium and 1.3 times more Water than Eppaw.
• While 1 kg of Raw Eppaw contains 10 times more Calcium, 2.4 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 4.5 times more Manganese, 9.7 times more Phosphorus, 2.1 times more Potassium and 5 times more Zinc than Canned Harvard Beets Solids and Liquids.
• 1 kilogram of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium
• 1 kilogram of Eppaw lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Eppaw contains 2.1 times more Energy, 1.7 times more Carbohydrate and 5.5 times more Protein than Canned Harvard Beets Solids and Liquids.
• 1 kilogram of Canned Harvard Beets with Liquids provide inadequate amounts of Protein