Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Beet Greens	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	19% 24.8g	130g per day for Men 19-50 years
Sugars	15.4% 11g	3.75% 2.72g	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	21.5% 8.16g	34.6% 13g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	309% 2781μg	193% 1737μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	46% 0.6mg	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	9.07% 36.3μg	16% 63.5μg	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	10% 9.07mg	125% 113mg	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% 3.3mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	1829% 2195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	14% 141mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	127% 1.14mg	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	29.5% 2.36mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	101% 2.33mg	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	13% 91mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	121% 4123mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Boiled Beet Greens:

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Vitamin A than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 6.2 times more Vitamin B1, 10.7 times more Vitamin B2, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9, 12.5 times more Vitamin C, 2.5 times more Vitamin E and 49.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Beet Greens have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 3.7 times more Calcium, 2.4 times more Copper, 3.7 times more Iron, 7.6 times more Magnesium, 2.1 times more Phosphorus, 5.3 times more Potassium, 2.3 times more Selenium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Beet Greens have similar amounts of Manganese, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Carrots Solids and Liquids with Salt have 4.1 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.6 times more Fiber and 4.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Beet Greens have similar amounts of Carbohydrate per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Beet Greens have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.