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

Weight per 300 calories

• Canned Beets with Liquids and Salt: 1000g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Beets with Liquids and Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	4.4% 0.75g	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	54% 70.5g	130g per day for Men 19-50 years
Sugars	90% 65.3g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 52.5g	% 23g	g per day for Men 19-50 years
Fiber	31.6% 12g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	13% 7.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	18% 180mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	6.58% 263μg	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	57.8% 1.33mg	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	21.4% 150mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	24.7% 913g	21% 773g	3700g per day for Men 19-50 years

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

• Canned Beets Solids and Liquids with Salt have 2.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 730.3 times more Vitamin A, 5.7 times more Vitamin B1, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6, 29.4 times more Vitamin E and 58.7 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Boiled and Drained Carrots have similar amounts of Vitamin B2 and Vitamin C per 300 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Beets Solids and Liquids with Salt have 3 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 3.1 times more Manganese, 2.9 times more Sodium and 2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Calcium, 1.5 times more Fluoride, 1.7 times more Phosphorus, 1.3 times more Potassium and 6 times more Selenium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Boiled and Drained Carrots have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Beets Solids and Liquids with Salt have 2.2 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.2 times more Omega 6, 1.5 times more Fructose and 2.1 times more Fiber than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.