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

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Dock	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	7.6% 220kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	140% 182g	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	76.3% 29g	65.8% 25g	38g per day for Men 19-50 years
Protein	35.7% 20g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Dock	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	222% 2000μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	32.5% 130μg	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	533% 480mg	26.7% 24mg	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

	Dock	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	44% 440mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	108% 0.97mg	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	300% 24mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	105% 2.4mg	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	90% 630mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	115% 3900mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	108% 1620mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25% 930g	21.7% 802g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dock has 200 times more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B2, 6 times more Vitamin B3, 2.2 times more Vitamin B6 and 20 times more Vitamin C than Canned Harvard Beets with Liquids.
• While 1 kg of Canned Harvard Beets Solids and Liquids contains 3.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Dock.
• 1 kilogram of Dock have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Dock as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dock has 4 times more Calcium, 1.4 times more Copper, 6.7 times more Iron, 5.4 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus and 2.4 times more Potassium than Canned Harvard Beets with Liquids.
• While 1 kg of Canned Harvard Beets Solids and Liquids contains 40.5 times more Sodium than Raw Dock.
• Both Dock and Canned Harvard Beets with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Dock lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dock has 2.4 times more Protein than Canned Harvard Beets with Liquids.
• While 1 kg of Canned Harvard Beets Solids and Liquids contains 3.3 times more Energy and 5.7 times more Carbohydrate than Raw Dock.
• Both Dock and Canned Harvard Beets with Liquids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Dock provide inadequate amounts of Energy
• 1 kilogram of Canned Harvard Beets with Liquids provide inadequate amounts of Protein