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

Weight per 300 calories

• Canned Beets with Liquids and Salt: 1000g
• Carrots: 732g

Raw Carrots have 1.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Beets with Liquids and Salt	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	55% 71.4g	54% 70g	130g per day for Men 19-50 years
Sugars	90% 65.3g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 52.5g	% 26.3g	g per day for Men 19-50 years
Fiber	31.6% 12g	54% 20.5g	38g per day for Men 19-50 years
Protein	13% 7.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.5% 290μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Carrots	Recommended Dietary Allowance
Calcium	18% 180mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	6.58% 263μg	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	24.7% 913g	17.5% 646g	3700g per day for Men 19-50 years

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

• Canned Beets Solids and Liquids with Salt have 2.1 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 611 times more Vitamin A, 4.8 times more Vitamin B1, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin C, 16.1 times more Vitamin E and 48.3 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Raw Carrots have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Raw 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 Carrots:

• Canned Beets Solids and Liquids with Salt have 1.3 times more Copper, 11.2 times more Fluoride, 3.3 times more Iron, 2.1 times more Magnesium, 3.9 times more Manganese, 2.8 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Raw Carrots.
• While Raw Carrots contain 1.3 times more Calcium, 1.7 times more Phosphorus and 1.5 times more Potassium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Beets Solids and Liquids with Salt have 1.9 times more Sugars than Raw Carrots.
• While Raw Carrots contain 3.2 times more Omega 6, 2 times more Fructose and 1.7 times more Fiber than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.