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

Weight per 500 calories

• Canned Beets with Liquids and Salt: 1667g
• Carrots: 1220g

Raw Carrots have 1.4 times more energy per unit of mass than Canned Beets Solids and Liquids with Salt, which is low in comparison to other foods. Canned Beets with Liquids and Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Beets with Liquids and Salt	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	90% 117g	130g per day for Men 19-50 years
Sugars	150% 109g	79.7% 58g	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	4.6% 3.33g	9.25% 6.7g	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	% 4.67g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 87.5g	% 43.8g	g per day for Men 19-50 years
Fiber	52.6% 20g	90% 34g	38g per day for Men 19-50 years
Protein	21.7% 12g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Carrots	Recommended Dietary Allowance
Vitamin A	1.85% 16.7μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	121% 483μg	58% 232μg	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	52% 46.7mg	80% 72mg	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	3.33% 0.5mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Carrots	Recommended Dietary Allowance
Calcium	30% 300mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	11% 438μg	0.98% 39μg	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	152% 12mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	298% 6.85mg	76% 1.74mg	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	35.7% 250mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	78% 2650mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	159% 2383mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	41% 1522g	29% 1077g	3700g per day for Men 19-50 years

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

• Canned Beets Solids and Liquids with Salt have 2.1 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 611 times more Vitamin A, 4.8 times more Vitamin B1, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin C, 16.1 times more Vitamin E and 48.3 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Raw Carrots have similar amounts of Vitamin B2 per 500 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Beets Solids and Liquids with Salt have 1.3 times more Copper, 11.2 times more Fluoride, 3.3 times more Iron, 2.1 times more Magnesium, 3.9 times more Manganese, 2.8 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Raw Carrots.
• While Raw Carrots contain 1.3 times more Calcium, 1.7 times more Phosphorus and 1.5 times more Potassium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Beets Solids and Liquids with Salt have 1.9 times more Sugars than Raw Carrots.
• While Raw Carrots contain 3.2 times more Omega 6, 2 times more Fructose and 1.7 times more Fiber than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.