Comparing Nutrients in 300 calories Canned Harvard Beets with Liquids VS Canned Pickled Beets with Liquids

Weight per 300 calories

• Canned Harvard Beets with Liquids: 411g
• Canned Pickled Beets with Liquids: 462g

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

Which food has more nutrients per 300 calories - Canned Harvard Beets with Liquids or Canned Pickled Beets with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.25g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.51% 0.008g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	57.8% 75g	130g per day for Men 19-50 years
Sugars	NA	70.3% 51g	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	27% 10.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	1.03% 9.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.42% 0.041mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	17.8% 0.23mg	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	29.8% 119μg	31% 125μg	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	11% 9.86mg	11.8% 10.6mg	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	NA	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	4.52% 45.2mg	5.08% 50.8mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	59.5% 0.54mg	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	18.5% 1.48mg	23.7% 1.9mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	44% 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	10% 70mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.52μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	44.4% 666mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.9% 329g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Harvard Beets with Liquids vs Canned Pickled Beets with Liquids:

• Canned Pickled Beets Solids and Liquids contain 3.4 times more Vitamin B3 than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 300 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Harvard Beets with Liquids vs Canned Pickled Beets with Liquids:

• Canned Harvard Beets Solids and Liquids have 1.3 times more Potassium than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.3 times more Copper, 1.3 times more Iron and 1.3 times more Zinc than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Harvard Beets Solids and Liquids have 2.8 times more Fiber than Canned Pickled Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.