Comparing Nutrients in 300 calories Canned Beets VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Canned Beets: 968g
• Canned Carrots with Liquids and Salt: 1304g

Canned Beets have 1.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Beets or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Beets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	2.4% 0.039g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	54% 70g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	44.3% 32g	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	46% 17.4g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.08% 9.68μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.06% 0.097mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.5mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	112% 1.46mg	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	72.6% 290μg	26% 104μg	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	44% 39.7mg	29% 26mg	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	1.94% 0.29mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	6.36% 255μg	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	220% 17.6mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	39% 165mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	255% 5.87mg	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	23.5% 165mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	42% 1432mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	125% 1877mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	23.8% 880g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Beets vs Canned Carrots with Liquids and Salt:

• Canned Beets, Solids have 2.8 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 826.2 times more Vitamin A, 2.6 times more Vitamin B1, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6, 32.8 times more Vitamin E and 66 times more Vitamin K than Canned Beets, Solids.
• Both Canned Beets, Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Canned Beets, Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Beets vs Canned Carrots with Liquids and Salt:

• Canned Beets, Solids have 2.6 times more Iron and 1.4 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Calcium, 2.4 times more Copper, 2.1 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Canned Beets, Solids.
• Both Canned Beets, Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Beets, Solids have 1.7 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Fiber than Canned Beets, Solids.
• Both Canned Beets, Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Beets, Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.