Comparing Nutrients in 500 calories Carrots VS Canned Pickled Beets with Liquids

Weight per 500 calories

• Carrots: 1220g
• Canned Pickled Beets with Liquids: 769g

Canned Pickled Beets Solids and Liquids have 1.6 times more energy per unit of mass than Raw Carrots, which is low in comparison to other foods. Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Carrots	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	1.22% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	96% 125g	130g per day for Men 19-50 years
Sugars	79.7% 58g	117% 85g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	16% 6.15g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	1.7% 15.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	52% 208μg	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	80% 72mg	19.7% 17.7mg	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	53.7% 8.05mg	3.08% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.92% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	40.2% 402mg	8.46% 84.6mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	39.4% 3.15mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	73.6% 1.7mg	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	61% 427mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	76.4% 1146mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	18% 2mg	11mg per day for Men 19-50 years
Water	29% 1077g	17% 630g	3700g per day for Men 19-50 years

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

• Raw Carrots have 661.9 times more Vitamin A, 10.5 times more Vitamin B1, 1.9 times more Vitamin B2, 6.2 times more Vitamin B3, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6, 4.1 times more Vitamin C, 17.4 times more Vitamin E and 69.8 times more Vitamin K than Canned Pickled Beets Solids and Liquids.
• Both Raw Carrots and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Carrots as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Carrots have 4.8 times more Calcium, 1.3 times more Magnesium, 3.3 times more Phosphorus, 4.4 times more Potassium, 1.5 times more Zinc and 1.7 times more Water than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.6 times more Copper, 6.3 times more Selenium and 1.4 times more Sodium than Raw Carrots.
• Both Raw Carrots and Canned Pickled Beets Solids and Liquids have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 5.9 times more Omega 6, 5.5 times more Fiber and 1.8 times more Protein than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.5 times more Sugars than Raw Carrots.
• Both Raw Carrots and Canned Pickled Beets Solids and Liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.