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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Beets with Liquids and Salt	Almond paste	Recommended Dietary Allowance
Energy	4.7% 136kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	149% 25.3g	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	167% 217g	130g per day for Men 19-50 years
Sugars	41% 29.6g	227% 164g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Almond paste	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	12.6% 0.16mg	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	82.8% 331μg	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	0.5% 0.45mg	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	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Almond paste	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	229% 2.06mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	169% 3.9mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 414g	1.73% 64g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Beets with Liquids and Salt has 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 28 times more Vitamin C than Almond paste.
• While 1 lb of Almond paste contains 8.2 times more Vitamin B1, 10.9 times more Vitamin B2, 9.4 times more Vitamin B3, 2.5 times more Vitamin B9 and 451.3 times more Vitamin E than Canned Beets Solids and Liquids with Salt.
• 1 pound of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• 1 pound of Almond paste have insufficient amounts of Vitamin C
• Both Canned Beets Solids and Liquids with Salt as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Canned Beets with Liquids and Salt has 15.9 times more Sodium and 6.5 times more Water than Almond paste.
• While 1 lb of Almond paste contains 9.6 times more Calcium, 10.6 times more Copper, 2.2 times more Iron, 7.2 times more Magnesium, 2.1 times more Manganese, 17.2 times more Phosphorus, 2 times more Potassium, 42 times more Selenium and 4.4 times more Zinc than Canned Beets Solids and Liquids with Salt.
• 1 pound of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 15.3 times more Energy, 308.2 times more Fat, 239 times more Saturated Fat, 99.5 times more Omega 3, 242.4 times more Omega 6, 6.7 times more Carbohydrate, 5.6 times more Sugars, 4 times more Fiber and 12.3 times more Protein than Canned Beets Solids and Liquids with Salt.
• 1 pound of Canned Beets with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein