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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Beets with Liquids and Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	4.7% 136kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	345% 58.7g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	41% 29.6g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 24g	% 21.5g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	130% 49.4g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Roasted Almonds	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	47.5% 0.62mg	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	62.4% 249μg	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% 0mg	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	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	136% 15mg	11mg per day for Men 19-50 years
Water	11% 414g	0.3% 11g	3700g per day for Men 19-50 years

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

• Canned Beets Solids and Liquids with Salt have more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.7 times more Vitamin B1, 31.5 times more Vitamin B2, 24.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 796.7 times more Vitamin E than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Canned Beets Solids and Liquids with Salt have 47.7 times more Sodium and 37.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.9 times more Calcium, 25.6 times more Copper, 5.1 times more Iron, 15.5 times more Magnesium, 5.4 times more Manganese, 31.4 times more Phosphorus, 4.5 times more Potassium, 20 times more Selenium and 9.7 times more Zinc than Canned Beets Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 pound:

• Canned Beets Solids and Liquids with Salt have 1.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 19.9 times more Energy, 583.8 times more Fat, 372 times more Saturated Fat, 562.8 times more Omega 6, 2.9 times more Carbohydrate, 9.1 times more Fiber and 28.7 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.