Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Baked Red Potatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	13.6% 395kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	23% 30g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Canned Beets with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Canned Beets with Liquids:

• 1 pound of Baked Red Potatoes has 7.2 times more Vitamin B1, 1.3 times more Vitamin B2, 10.6 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 4.5 times more Vitamin C and 28 times more Vitamin K than Canned Beets with Liquids.
• Both Baked Red Potatoes and Canned Beets with Liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Beets with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Baked Whole Red Potatoes as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Canned Beets with Liquids:

• 1 pound of Baked Red Potatoes has 1.8 times more Copper, 1.8 times more Magnesium, 4.5 times more Phosphorus, 3.8 times more Potassium and 1.7 times more Zinc than Canned Beets with Liquids.
• While 1 lb of Canned Beets Solids and Liquids contains 1.4 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Beets with Liquids contain similar levels of Iron and Water per one pound.
• Both Baked Whole Red Potatoes as well as Canned Beets Solids and Liquids lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 3.1 times more Energy, 3 times more Carbohydrate, 1.5 times more Fiber and 2.9 times more Protein than Canned Beets with Liquids.
• While 1 lb of Canned Beets Solids and Liquids contains 3.8 times more Sugars than Baked Whole Red Potatoes.
• 1 pound of Canned Beets with Liquids provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Canned Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.