Comparing Nutrients in 1 kilogram Canned Pickled Beets with Liquids VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Pickled Beets with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	22.4% 650kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	184% 240g	130g per day for Men 19-50 years
Sugars	152% 111g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	21% 8g	52.6% 20g	38g per day for Men 19-50 years
Protein	14.3% 8g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	151% 1.96mg	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	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	85.6% 0.77mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	68.3% 1.57mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	99% 1490mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22% 819g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Pickled Beets with Liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Pickled Beets Solids and Liquids have 1.3 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10.6 times more Vitamin B1, 8.5 times more Vitamin B3, 3.3 times more Vitamin B5, 3.9 times more Vitamin B6, 3.3 times more Vitamin C and 7 times more Vitamin K than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Canned Pickled Beets Solids and Liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Pickled Beets with Liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Pickled Beets Solids and Liquids have 1.5 times more Copper, 1.4 times more Manganese, 2 times more Selenium and 1.2 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Iron, 1.4 times more Magnesium, 4.8 times more Phosphorus, 3.3 times more Potassium, 2.3 times more Sodium and 1.3 times more Zinc than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pickled Beets Solids and Liquids have 52.6 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Energy, 62.4 times more Fat, 96.1 times more Saturated Fat, 8 times more Omega 3, 9.4 times more Omega 6, 1.5 times more Carbohydrate, 2.5 times more Fiber and 2.9 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.