Comparing Nutrients in 500 calories Canned Beets VS Blanched Almonds

Weight per 500 calories

• Canned Beets: 1613g
• Blanched Almonds: 84.7g

Blanched Almonds have 19 times more energy per unit of mass than Canned Beets, Solids, which is very high in comparison to other foods. Canned Beets having low energy density.

Which food has more nutrients per 500 calories - Canned Beets or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Beets	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	4.03% 0.065g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	61.6% 10.5g	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	12% 16g	130g per day for Men 19-50 years
Sugars	123% 89g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	76.4% 29g	22% 8.4g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.8% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.6% 0.65mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	7.5% 0.097mg	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	10.4% 41.5μg	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	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	3.23% 0.48mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Blanched Almonds	Recommended Dietary Allowance
Calcium	24% 242mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	97% 0.87mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	65.3% 274mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	67.6% 1.56mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	70.2% 2387mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.06μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	209% 3129mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	30.8% 3.4mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	39.7% 1467g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Beets vs Blanched Almonds:

• Canned Beets, Solids have 9.5 times more Vitamin B5, 9.4 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 41.6 times more Vitamin E than Canned Beets, Solids.
• Both Canned Beets, Solids and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Canned Beets, Solids as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Beets vs Blanched Almonds:

• Canned Beets, Solids have 1.2 times more Calcium, 10.6 times more Iron, 1.2 times more Magnesium, 3 times more Manganese, 4.3 times more Potassium, 3 times more Selenium, 194.3 times more Sodium, 1.3 times more Zinc and 383.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Phosphorus than Canned Beets, Solids.
• Both Canned Beets, Solids and Blanched Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Beets, Solids have 7.3 times more Carbohydrate, 22.6 times more Sugars and 3.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 19.7 times more Fat, 9.4 times more Saturated Fat and 14.4 times more Omega 6 than Canned Beets, Solids.
• Both Canned Beets, Solids and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Canned Beets, Solids as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.