Comparing Nutrients in 1 pound Canned Beets with Liquids VS Boiled Beets with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids	11%	2%	87%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Canned Beets with Liquids	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	34.8% 45g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	50% 36g	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	14.3% 5.44g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	23.4% 0.3mg	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	33% 132μg	91% 363μg	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	14% 12.7mg	18% 16.3mg	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	0.91% 0.14mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	37.3% 0.34mg	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	35.7% 2.86mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	64.3% 1.48mg	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	10.4% 72.6mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.2% 416g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids VS Boiled Beets with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Beets with Liquids vs Boiled Beets with Salt:

• 1 lb of Boiled and Drained Beets with Salt contains 2.7 times more Vitamin B1, 2.2 times more Vitamin B3, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Beets Solids and Liquids.
• Both Canned Beets with Liquids and Boiled Beets with Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Canned Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets Solids and Liquids as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Beets with Liquids vs Boiled Beets with Salt:

• 1 pound of Canned Beets with Liquids has 1.3 times more Copper than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 1.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 13.6 times more Sodium and 1.5 times more Zinc than Canned Beets Solids and Liquids.
• Both Canned Beets with Liquids and Boiled Beets with Salt contain similar levels of Water per one pound.
• Both Canned Beets Solids and Liquids as well as Boiled and Drained Beets with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Beets with Salt contains 1.5 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 2.1 times more Protein than Canned Beets Solids and Liquids.
• 1 pound of Canned Beets with Liquids provide inadequate amounts of Protein
• Both Canned Beets Solids and Liquids as well as Boiled and Drained Beets with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.