Comparing Nutrients in 500 calories Canned Beets VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Canned Beets: 1613g
• Canned Carrots with Liquids and Salt: 2174g

Canned Beets have 1.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Canned Beets or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Beets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.03% 0.065g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	89.8% 117g	130g per day for Men 19-50 years
Sugars	123% 89g	73.8% 53.5g	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	76.4% 29g	103% 39g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.8% 16μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.6% 0.65mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	187% 2.43mg	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	121% 484μg	43.5% 174μg	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	73.5% 66mg	48.3% 43.5mg	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	3.23% 0.48mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.23μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	24% 242mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	249% 2.24mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 424μg	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	367% 29.4mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	65.3% 274mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	425% 9.8mg	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	39% 274mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	70.2% 2387mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.06μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	209% 3129mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	30.8% 3.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	39.7% 1467g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Beets vs Canned Carrots with Liquids and Salt:

• Canned Beets, Solids have 2.8 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 826.2 times more Vitamin A, 2.6 times more Vitamin B1, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6, 32.8 times more Vitamin E and 66 times more Vitamin K than Canned Beets, Solids.
• Both Canned Beets, Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Canned Beets, Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Beets vs Canned Carrots with Liquids and Salt:

• Canned Beets, Solids have 2.6 times more Iron and 1.4 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Calcium, 2.4 times more Copper, 2.1 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Canned Beets, Solids.
• Both Canned Beets, Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Beets, Solids have 1.7 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Fiber than Canned Beets, Solids.
• Both Canned Beets, Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Beets, Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.