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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Beets with Liquids and Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	4.7% 136kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.5% 0.25g	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	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	41% 29.6g	15.4% 11g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	12.6% 0.63mg	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	9.07% 36.3μg	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	10% 9.07mg	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% 3.3mg	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 Liquids and Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	52% 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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	9.7% 41mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	23% 785mg	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	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 414g	11.4% 422g	3700g per day for Men 19-50 years

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

• Canned Beets Solids and Liquids with Salt have 1.4 times more Vitamin B2, 3.6 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 1.9 times more Vitamin B1, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 24.3 times more Vitamin E and 49 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 1 lb.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Beets Solids and Liquids with Salt have 1.4 times more Iron and 2 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Calcium, 2.4 times more Copper, 1.3 times more Phosphorus and 1.7 times more Sodium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese, Potassium, Zinc and Water per 1 lb.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Beets Solids and Liquids with Salt have 1.3 times more Energy, 1.3 times more Carbohydrate, 2.7 times more Sugars and 1.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Fiber than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.