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

Weight per 300 calories

• Canned Beets with Liquids and Salt: 1000g
• Boiled Beets: 682g

Boiled and Drained Beets have 1.5 times more energy per unit of mass than Canned Beets Solids and Liquids with Salt, which is low in comparison to other foods. Canned Beets with Liquids and Salt having low energy density.

Discover which food has more nutrients per 300 calories - Canned Beets with Liquids and Salt or Boiled Beets?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Canned Beets with Liquids and Salt	Boiled Beets	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	52.2% 68g	130g per day for Men 19-50 years
Sugars	90% 65.3g	75% 54.3g	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	2.76% 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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 52.5g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	36% 13.6g	38g per day for Men 19-50 years
Protein	13% 7.3g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Boiled Beets	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	35% 0.46mg	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	72.5% 290μg	136% 545μg	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	31% 28mg	27.3% 24.5mg	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% 0.3mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1.14% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Boiled Beets	Recommended Dietary Allowance
Calcium	18% 180mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	6.58% 263μg	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	91% 7.3mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	97% 2.22mg	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	21.4% 150mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	8.68% 4.77μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	35% 525mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	24.7% 913g	16% 594g	3700g per day for Men 19-50 years

Canned Beets With Liquids And Salt VS Boiled Beets Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Beets with Liquids and Salt or Boiled Beets?

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

• 300 calories of Canned Beets with Liquids and Salt have 1.4 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than Boiled Beets.
• While 300 kcal of Boiled and Drained Beets contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B9 than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled Beets provide similar amounts of Vitamin C per 300 calories.
• Both Canned Beets Solids and Liquids with Salt as well as Boiled and Drained Beets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Canned Beets with Liquids and Salt have 1.7 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese, 2.7 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Boiled Beets.
• While 300 kcal of Boiled and Drained Beets contain 1.7 times more Phosphorus, 1.3 times more Potassium and 4.8 times more Selenium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled Beets contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Canned Beets with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Beets with Liquids and Salt have 1.2 times more Sugars than Boiled Beets.
• While 300 kcal of Boiled and Drained Beets contain 1.6 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled Beets offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Canned Beets Solids and Liquids with Salt as well as Boiled and Drained Beets provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.