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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Canned Beets with Liquids and Salt	Boiled Beets	Recommended Dietary Allowance
Energy	4.7% 136kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	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	25% 32.4g	34.8% 45g	130g per day for Men 19-50 years
Sugars	41% 29.6g	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	1.25% 0.91g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 24g	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	5.9% 3.3g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Boiled Beets	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	0.76% 0.91μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Boiled Beets	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	41.4% 3.3mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	9.7% 68mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 414g	10.7% 395g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled and Drained Beets 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 with Salt.
• Both Canned Beets with Liquids and Salt and Boiled Beets provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets Solids and Liquids with Salt as well as Boiled and Drained Beets 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 and Salt vs Boiled Beets:

• 1 pound of Canned Beets with Liquids and Salt has 1.3 times more Manganese and 1.9 times more Sodium than Boiled Beets.
• While 1 lb of Boiled and Drained Beets contains 1.7 times more Copper, 1.3 times more Magnesium, 2.5 times more Phosphorus and 1.9 times more Potassium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled Beets contain similar levels of Iron, Zinc and Water per one pound.
• Both Canned Beets Solids and Liquids with Salt as well as Boiled and Drained Beets lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Beets contains 1.4 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled Beets offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Beets with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Beets Solids and Liquids with Salt as well as Boiled and Drained Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.