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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids	11%	2%	87%
Boiled Young Broadbeans with Salt	30%	7%	63%

Macro Nutrients

	Canned Beets with Liquids	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	35.2% 46g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	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	14.3% 5.44g	NA	38g per day for Men 19-50 years
Protein	6.48% 3.63g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	10% 0.13mg	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	65.8% 263μg	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	100% 90mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	30.2% 0.27mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	51.5% 1.2mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	83.8% 1256mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.2% 416g	10.3% 380g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Beets with Liquids versus 1 lb of Boiled Young Broadbeans 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 Young Broadbeans with Salt:

• 1 pound of Canned Beets with Liquids has 2.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled Young Broadbeans with Salt.
• While 1 lb of Boiled and Drained Young Broadbeans with Salt contains 12.8 times more Vitamin B1, 2.4 times more Vitamin B2, 7.9 times more Vitamin B3, 2 times more Vitamin B9 and 7.1 times more Vitamin C than Canned Beets Solids and Liquids.
• 1 pound of Canned Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Boiled Young Broadbeans with Salt have insufficient amounts of Vitamin B5
• Both Canned Beets Solids and Liquids as well as Boiled and Drained Young Broadbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Beets with Liquids has 1.6 times more Copper than Boiled Young Broadbeans with Salt.
• While 1 lb of Boiled and Drained Young Broadbeans with Salt contains 2.4 times more Iron, 1.9 times more Magnesium, 4.6 times more Phosphorus, 1.4 times more Potassium, 13.2 times more Sodium and 2 times more Zinc than Canned Beets Solids and Liquids.
• Both Canned Beets with Liquids and Boiled Young Broadbeans with Salt contain similar levels of Manganese and Water per one pound.
• Both Canned Beets Solids and Liquids as well as Boiled and Drained Young Broadbeans 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 Young Broadbeans with Salt contains 2.2 times more Energy, 91 times more Omega 3, 1.5 times more Carbohydrate and 6 times more Protein than Canned Beets Solids and Liquids.
• 1 pound of Canned Beets with Liquids provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Beets Solids and Liquids as well as Boiled and Drained Young Broadbeans with Salt provide inadequate amounts of Omega 6 in one pound.