Comparing Nutrients in 300 calories Canned Pickled Beets with Liquids VS Dried Chives

Weight per 300 calories

• Canned Pickled Beets with Liquids: 462g
• Dried Chives: 97g

Freeze-dried Chives have 4.8 times more energy per unit of mass than Canned Pickled Beets Solids and Liquids, which is high in comparison to other foods. Canned Pickled Beets with Liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Dried Chives	23%	8%	69%

Macro Nutrients

	Canned Pickled Beets with Liquids	Dried Chives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	3.5% 3.38g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.58% 0.009g	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	7.35% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.8% 75g	47.7% 62g	130g per day for Men 19-50 years
Sugars	70.3% 51g	NA	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	9.7% 3.7g	66.5% 25.3g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Dried Chives	Recommended Dietary Allowance
Vitamin A	1.03% 9.23μg	366% 3294μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.85% 0.046mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.24% 1.16mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	148% 1.93mg	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	31% 125μg	26% 104μg	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	11.8% 10.6mg	707% 637mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.15% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Dried Chives	Recommended Dietary Allowance
Calcium	5.08% 50.8mg	78.4% 784mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	73.5% 0.66mg	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	23.7% 1.9mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	56.6% 1.3mg	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	11.2% 78.5mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	84% 2855mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	46% 688mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.052% 1.93g	3700g per day for Men 19-50 years

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

• Freeze-dried Chives contain 356.9 times more Vitamin A, 18.8 times more Vitamin B1, 6.5 times more Vitamin B2, 4.9 times more Vitamin B3, 3.2 times more Vitamin B5, 8.3 times more Vitamin B6 and 60 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Freeze-dried Chives have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned Pickled Beets Solids and Liquids as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Pickled Beets Solids and Liquids have 10.2 times more Sodium and 195.9 times more Water than Freeze-dried Chives.
• While Freeze-dried Chives contain 15.4 times more Calcium, 10.2 times more Iron, 8.9 times more Magnesium, 1.3 times more Manganese, 6.4 times more Phosphorus, 5.4 times more Potassium, 2 times more Selenium and 4.1 times more Zinc than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Freeze-dried Chives have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Pickled Beets Solids and Liquids have 1.2 times more Carbohydrate than Freeze-dried Chives.
• While Freeze-dried Chives contain 9.1 times more Fat, 7.6 times more Omega 3, 10 times more Omega 6, 6.8 times more Fiber and 5.5 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Freeze-dried Chives have similar amounts of Energy per 300 kcal.
• Both Canned Pickled Beets Solids and Liquids as well as Freeze-dried Chives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.