Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Canned Carrots with Salt	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	55% 71.4g	130g per day for Men 19-50 years
Sugars	34.2% 25g	90% 65.3g	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	2.76% 2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 52.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	31.6% 12g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	620% 5580μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	42.3% 0.55mg	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	22.5% 90μg	72.5% 290μg	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	30% 27mg	31% 28mg	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	49.3% 7.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	25% 250mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.58% 263μg	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	80% 6.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	179% 4.1mg	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	34.3% 240mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	95% 1430mg	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	25% 930g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Beets with Liquids and Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Canned Beets with Liquids and Salt:

• 1 kilogram of Canned Carrots with Salt has 558 times more Vitamin A, 3.7 times more Vitamin B3, 2 times more Vitamin B6, 24.7 times more Vitamin E and 49 times more Vitamin K than Canned Beets with Liquids and Salt.
• While 1 kg of Canned Beets Solids and Liquids with Salt contains 1.3 times more Vitamin B2 and 3.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Beets with Liquids and Salt provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Canned Beets with Liquids and Salt:

• 1 kilogram of Canned Carrots with Salt has 1.4 times more Calcium, 2.4 times more Copper, 1.6 times more Phosphorus and 1.7 times more Sodium than Canned Beets with Liquids and Salt.
• While 1 kg of Canned Beets Solids and Liquids with Salt contains 2.3 times more Magnesium and 1.3 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Beets with Liquids and Salt contain similar levels of Iron, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Canned Beets Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 1.3 times more Fiber than Canned Beets with Liquids and Salt.
• While 1 kg of Canned Beets Solids and Liquids with Salt contains 1.3 times more Carbohydrate and 2.6 times more Sugars than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.