Comparing Nutrients in 1 pound Canned Beets with Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids	11%	2%	87%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Beets with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	91% 119g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	NA	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	NA	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	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	NA	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	19% 644mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	NA	11mg per day for Men 19-50 years
Water	11.2% 416g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Beets with Liquids versus 1 lb of Frozen Roasted 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 Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Beets with Liquids has 1.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Canned Beets with Liquids vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Beets with Liquids has 1.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.2 times more Potassium and 14.2 times more Sodium than Canned Beets Solids and Liquids.
• Both Canned Beets Solids and Liquids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beets with Liquids has 7.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 4.5 times more Energy, 4 times more Carbohydrate, 2.2 times more Fiber and 2.8 times more Protein than Canned Beets Solids and Liquids.
• 1 pound of Canned Beets with Liquids provide inadequate amounts of Energy and Protein