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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Canned Beets with Liquids and Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.7% 136kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.1% 0.36g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	41% 29.6g	15.5% 11.2g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	39% 0.51mg	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	10.2% 41μg	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	52.4% 0.47mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	88.7% 2.04mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 414g	11.4% 422g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Beets with Liquids and Salt versus 1 lb of Canned Carrots 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 and Salt vs Canned Carrots with Salt:

• 1 pound of Canned Beets with Liquids and Salt has 1.3 times more Vitamin B2 and 3.2 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 558 times more Vitamin A, 3.7 times more Vitamin B3, 2 times more Vitamin B6, 24.7 times more Vitamin E and 49 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Canned Carrots with Salt provide similar amounts of Vitamin B5 and Vitamin C per one pound.
• 1 pound of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Beets Solids and Liquids with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Beets with Liquids and Salt has 2.3 times more Magnesium and 1.3 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.4 times more Calcium, 2.4 times more Copper, 1.6 times more Phosphorus and 1.7 times more Sodium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Canned Carrots with Salt contain similar levels of Iron, Manganese, Potassium and Water per one pound.
• 1 pound of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Canned Beets Solids and Liquids with Salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beets with Liquids and Salt has 1.3 times more Carbohydrate and 2.6 times more Sugars than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.3 times more Fiber than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.