Comparing Nutrients in 300 calories Canned Harvard Beets with Liquids VS Baked Red Potatoes

Weight per 300 calories

• Canned Harvard Beets with Liquids: 411g
• Baked Red Potatoes: 345g

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 Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Harvard Beets with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.25g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.51% 0.008g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.99% 0.17g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	27% 10.3g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.42% 0.041mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	56.2% 0.73mg	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	23.3% 93μg	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	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.52% 45.2mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	66.7% 0.6mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	26% 0.6mg	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	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.52μg	NA	55μg per day for Men 19-50 years
Sodium	44.4% 666mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	8.9% 329g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Harvard Beets with Liquids vs Baked Red Potatoes:

• Canned Harvard Beets Solids and Liquids have 1.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6 times more Vitamin B1, 15.9 times more Vitamin B3, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.4 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Baked Whole Red Potatoes 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 Baked Red Potatoes:

• Canned Harvard Beets Solids and Liquids have 1.5 times more Calcium, 1.7 times more Manganese, 16.1 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper, 1.6 times more Iron, 3.6 times more Phosphorus, 2.8 times more Potassium and 1.5 times more Zinc than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Harvard Beets Solids and Liquids have 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.3 times more Omega 3 and 2.3 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.