Comparing Nutrients in 1 kilogram Canned Pickled Beets with Liquids VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Pickled Beets with Liquids	Baked Potato Flesh	Recommended Dietary Allowance
Energy	22.4% 650kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	166% 216g	130g per day for Men 19-50 years
Sugars	152% 111g	23.4% 17g	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	21% 8g	39.5% 15g	38g per day for Men 19-50 years
Protein	14.3% 8g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Baked Potato Flesh	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	232% 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	67.5% 270μg	22.5% 90μg	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	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	11% 110mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	239% 2.15mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	70% 1.6mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	99% 1490mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22% 819g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pickled Beets with Liquids VS Baked Potato Flesh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Pickled Beets with Liquids vs Baked Potato Flesh:

• 1 kilogram of Canned Pickled Beets with Liquids has 2.3 times more Vitamin B2 and 3 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 10.5 times more Vitamin B1, 5.6 times more Vitamin B3, 4.1 times more Vitamin B5, 6 times more Vitamin B6 and 5.6 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• 1 kilogram of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Canned Pickled Beets Solids and Liquids as well as Baked Potatoes Flesh no Salt 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 Pickled Beets with Liquids vs Baked Potato Flesh:

• 1 kilogram of Canned Pickled Beets with Liquids has 1.4 times more Manganese and 29.8 times more Sodium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.9 times more Copper, 1.7 times more Magnesium, 2.9 times more Phosphorus and 3.4 times more Potassium than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets with Liquids and Baked Potato Flesh contain similar levels of Iron, Zinc and Water per one kilogram.
• Both Canned Pickled Beets Solids and Liquids as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Pickled Beets with Liquids has 6.5 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.4 times more Energy, 1.3 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Canned Pickled Beets Solids and Liquids.
• 1 kilogram of Canned Pickled Beets with Liquids provide inadequate amounts of Protein
• Both Canned Pickled Beets Solids and Liquids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.