Comparing Nutrients in 1 pound Boiled Beets VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Beets	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45g	68.4% 89g	130g per day for Men 19-50 years
Sugars	50% 36g	8.95% 6.5g	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	NA	2.75% 2g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	24% 9.07g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	74% 0.96mg	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	91% 363μg	30.6% 122μg	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	18% 16.3mg	63.5% 57mg	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	1.2% 0.18mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	44.8% 3.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	34% 0.78mg	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	24.6% 172mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Beets vs Baked Red Potatoes:

• Boiled and Drained Beets have 3 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 3.5 times more Vitamin C and 14 times more Vitamin K than Boiled and Drained Beets.
• Both Boiled and Drained Beets as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Beets vs Baked Red Potatoes:

• Boiled and Drained Beets have 1.8 times more Calcium, 1.9 times more Manganese and 6.4 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Copper, 1.9 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Beets.
• Both Boiled and Drained Beets and Baked Whole Red Potatoes have similar amounts of Iron, Magnesium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Beets have 5.6 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Energy, 2 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Beets.
• Both Boiled and Drained Beets and Baked Whole Red Potatoes have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Beets as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.