Comparing Nutrients in 1 pound Canned Harvard Beets with Liquids VS Dock

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Dock	30%	23%	47%

Macro Nutrients

	Canned Harvard Beets with Liquids	Dock	Recommended Dietary Allowance
Energy	11.4% 331kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	NA	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.5g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	30% 11.3g	34.6% 13g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Dock	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	101% 907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	42.6% 0.55mg	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	14.7% 59μg	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	12% 11mg	242% 218mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Dock	Recommended Dietary Allowance
Calcium	5% 50mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	66% 0.59mg	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	20.4% 1.63mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	111% 467mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	69% 1.6mg	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	11% 77mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	52% 1769mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	49% 735mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.83% 364g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Dock per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Harvard Beets with Liquids versus 1 lb of Dock to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Harvard Beets with Liquids vs Dock:

• 1 pound of Canned Harvard Beets with Liquids has 3.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dock.
• While 1 lb of Raw Dock contains 200 times more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B2, 6 times more Vitamin B3, 2.2 times more Vitamin B6 and 20 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• 1 pound of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 1 pound of Dock have insufficient amounts of Vitamin B5
• Both Canned Harvard Beets Solids and Liquids as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Harvard Beets with Liquids vs Dock:

• 1 pound of Canned Harvard Beets with Liquids has 1.2 times more Selenium and 40.5 times more Sodium than Dock.
• While 1 lb of Raw Dock contains 4 times more Calcium, 1.4 times more Copper, 6.7 times more Iron, 5.4 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus and 2.4 times more Potassium than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Dock contain similar levels of Water per one pound.
• 1 pound of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium
• 1 pound of Dock lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Harvard Beets with Liquids has 3.3 times more Energy and 5.7 times more Carbohydrate than Dock.
• While 1 lb of Raw Dock contains 2.4 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Dock offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• 1 pound of Dock provide inadequate amounts of Energy