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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Canned Carrots with Salt	Boiled Beets	Recommended Dietary Allowance
Energy	3.9% 113kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	34.8% 45g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	50% 36g	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	18% 6.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Beets	Recommended Dietary Allowance
Vitamin A	281% 2531μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	23.4% 0.3mg	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	10.2% 41μg	91% 363μg	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	13.6% 12.2mg	18% 16.3mg	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	22.4% 3.36mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Beets	Recommended Dietary Allowance
Calcium	11.3% 113mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	37.3% 0.34mg	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	36.3% 2.9mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	64.3% 1.48mg	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	15.6% 109mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Beets per 1 lb

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

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

• 1 pound of Canned Carrots with Salt has 279 times more Vitamin A, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 18.5 times more Vitamin E and 49 times more Vitamin K than Boiled Beets.
• While 1 lb of Boiled and Drained Beets contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 8.9 times more Vitamin B9 and 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Beets provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Boiled Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Beets have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Salt has 1.6 times more Calcium, 1.4 times more Copper, 1.4 times more Manganese and 3.1 times more Sodium than Boiled Beets.
• While 1 lb of Boiled and Drained Beets contains 2.9 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Beets contain similar levels of Iron and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 pound of Boiled Beets lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Beets lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Beets contains 1.8 times more Carbohydrate, 3.2 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.