Comparing Nutrients in 1 pound Canned Beets with Liquids VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids	11%	2%	87%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Beets with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	96% 125g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	1.8% 1.3g	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	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	60% 0.78mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	59.5% 53.5mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	73% 0.66mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	43% 0.99mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.2% 416g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Beets with Liquids versus 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Canned Beets with Liquids has 1.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 12.2 times more Vitamin B1, 14.1 times more Vitamin B3, 3.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.2 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
• Both Canned Beets Solids and Liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Beets with Liquids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Canned Beets with Liquids has 1.5 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.5 times more Copper, 1.8 times more Magnesium, 6.1 times more Phosphorus, 3.3 times more Potassium, 18.6 times more Sodium and 1.7 times more Zinc than Canned Beets Solids and Liquids.
• Both Canned Beets with Liquids and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Manganese per one pound.
• Both Canned Beets Solids and Liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beets with Liquids has 18.6 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5.8 times more Energy, 73.3 times more Fat, 98.4 times more Saturated Fat, 4.2 times more Carbohydrate, 1.9 times more Fiber and 3.1 times more Protein than Canned Beets Solids and Liquids.
• 1 pound of Canned Beets with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Beets Solids and Liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.