Comparing Nutrients in 1 pound Beets VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Beets	Blanched Almonds	Recommended Dietary Allowance
Energy	6.73% 195kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	56% 18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	65% 84.7g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	29% 21g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	118% 45g	38g per day for Men 19-50 years
Protein	13% 7.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Beets	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	40% 0.52mg	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	124% 494μg	55.6% 222μg	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	24.7% 22.2mg	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	1.2% 0.18mg	718% 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

	Beets	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	518% 4.66mg	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	45.4% 3.63mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	362% 8.32mg	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	26% 181mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	10.7% 397g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Beets vs Blanched Almonds:

• Raw Beets have 2.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 6.2 times more Vitamin B1, 17.8 times more Vitamin B2, 10.5 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 593.8 times more Vitamin E than Raw Beets.
• Both Raw Beets as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Beets vs Blanched Almonds:

• Raw Beets have 4.1 times more Sodium and 19.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 14.8 times more Calcium, 13.7 times more Copper, 4.1 times more Iron, 11.7 times more Magnesium, 5.6 times more Manganese, 12 times more Phosphorus, 2 times more Potassium, 4.6 times more Selenium and 8.5 times more Zinc than Raw Beets.

Comparison of macro-nutrients per 1 pound:

• Raw Beets have 1.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 13.7 times more Energy, 308.9 times more Fat, 146.4 times more Saturated Fat, 224.8 times more Omega 6, 2 times more Carbohydrate, 3.5 times more Fiber and 13.3 times more Protein than Raw Beets.
• Both Raw Beets as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.