Comparing Nutrients in 1 kilogram Canned Pickled Beets with Liquids VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Pickled Beets with Liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	22.4% 650kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	144% 187g	130g per day for Men 19-50 years
Sugars	152% 111g	64% 46.3g	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% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	21% 8g	261% 99g	38g per day for Men 19-50 years
Protein	14.3% 8g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Blanched 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	8.33% 0.1mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	88.5% 1.15mg	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	67.5% 270μg	123% 490μg	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	25.6% 23mg	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	4% 0.6mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	1141% 10.3mg	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	51.3% 4.1mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	798% 18.4mg	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	24.3% 170mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	99% 1490mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	22% 819g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Pickled Beets with Liquids vs Blanched Almonds:

• Canned Pickled Beets Solids and Liquids have more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 19.1 times more Vitamin B1, 14.8 times more Vitamin B2, 13.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 395.8 times more Vitamin E than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Canned Pickled Beets with Liquids vs Blanched Almonds:

• Canned Pickled Beets Solids and Liquids have 7.8 times more Sodium and 18.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 8.9 times more Copper, 8 times more Iron, 17.9 times more Magnesium, 8.3 times more Manganese, 28.3 times more Phosphorus, 5.7 times more Potassium, 3.2 times more Selenium and 11.4 times more Zinc than Canned Pickled Beets Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pickled Beets Solids and Liquids have 2.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 9.1 times more Energy, 656.5 times more Fat, 304.1 times more Saturated Fat, 458 times more Omega 6, 12.4 times more Fiber and 26.8 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Blanched Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Canned Pickled Beets Solids and Liquids as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.