Comparing Nutrients in 1 pound Boiled Beets with Salt VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets with Salt	14%	3%	83%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Boiled Beets with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	6.9% 200kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.61% 0.1g	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	23% 30g	130g per day for Men 19-50 years
Sugars	50% 36g	33.7% 24.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Canned Beets with Liquids	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	19% 0.25mg	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	33% 132μg	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	14% 12.7mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	49% 0.44mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	47.5% 1.1mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	86% 1293mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.2% 416g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beets with Salt have 2.7 times more Vitamin B1, 2.2 times more Vitamin B3, 1.2 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Beets Solids and Liquids.
• Both Boiled and Drained Beets with Salt and Canned Beets Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Boiled and Drained Beets with Salt as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 lb.

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

• Boiled and Drained Beets with Salt have 1.2 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 1.4 times more Selenium, 13.6 times more Sodium and 1.5 times more Zinc than Canned Beets Solids and Liquids.
• While Canned Beets Solids and Liquids contain 1.3 times more Copper than Boiled and Drained Beets with Salt.
• Both Boiled and Drained Beets with Salt and Canned Beets Solids and Liquids have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Beets with Salt have 1.6 times more Energy, 1.5 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 2.1 times more Protein than Canned Beets Solids and Liquids.
• Both Boiled and Drained Beets with Salt as well as Canned Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.