Comparing Nutrients in 300 calories Canned Harvard Beets with Liquids VS Blanched Almonds

Weight per 300 calories

• Canned Harvard Beets with Liquids: 411g
• Blanched Almonds: 50.8g

Blanched Almonds have 8.1 times more energy per unit of mass than Canned Harvard Beets Solids and Liquids, which is very high in comparison to other foods. Canned Harvard Beets with Liquids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Harvard Beets with Liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.25g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.51% 0.008g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	37% 6.3g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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	0% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	27% 10.3g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.42% 0.041mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	4.5% 0.058mg	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	6.23% 25μg	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	0% 0mg	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	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.52% 45.2mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	58% 0.52mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	40.6% 0.93mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.52μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	44.4% 666mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	8.9% 329g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Canned Harvard Beets Solids and Liquids have 3.9 times more Vitamin B5, 3.9 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 5.2 times more Vitamin B3 than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Blanched Almonds 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 Blanched Almonds:

• Canned Harvard Beets Solids and Liquids have 2 times more Potassium, 2.8 times more Selenium, 68.9 times more Sodium and 143.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 3.5 times more Phosphorus and 1.6 times more Zinc than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Blanched Almonds have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Harvard Beets Solids and Liquids have 7.9 times more Carbohydrate and 2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 108.3 times more Fat, 54.3 times more Saturated Fat, 85 times more Omega 6 and 3.2 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.