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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Baked Red Potatoes	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	13.6% 395kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.13% 0.041g	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	0.48% 0.082g	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	63.4% 82.5g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	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	30% 11.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Harvard 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	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	2.4% 0.38mg	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	12% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	5% 50mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20.5% 86mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	49% 735mg	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	9.83% 364g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 7.2 times more Vitamin B1, 19 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.3 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Baked Whole Red Potatoes and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole Red Potatoes have 1.8 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 4.2 times more Phosphorus, 3.3 times more Potassium and 1.7 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.4 times more Manganese and 13.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Harvard Beets Solids and Liquids have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.7 times more Protein than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Harvard Beets Solids and Liquids have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.