Comparing Nutrients in 5 ounces Canned Beets with Liquids and Salt VS Boiled Beets

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Canned Beets with Liquids and Salt	Boiled Beets	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	11% 14g	130g per day for Men 19-50 years
Sugars	12.8% 9.26g	15.6% 11.3g	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	0.39% 0.28g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 7.44g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Boiled Beets	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.34% 0.21mg	2.93% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	7.3% 0.095mg	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	10.3% 41μg	28.3% 113μg	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	4.4% 3.97mg	5.67% 5.1mg	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	0.28% 0.043mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Boiled Beets	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37.3μg	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	13% 1.03mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	20% 0.46mg	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	3.04% 21.3mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	12.7% 432mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Boiled Beets per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Beets with Liquids and Salt versus 5 oz of Boiled Beets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Beets with Liquids and Salt vs Boiled Beets:

• 5 oz of Boiled and Drained Beets contain 2.7 times more Vitamin B1, 2.2 times more Vitamin B3, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled Beets provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets Solids and Liquids with Salt as well as Boiled and Drained Beets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Beets with Liquids and Salt vs Boiled Beets:

• 5 ounces of Canned Beets with Liquids and Salt have 1.3 times more Manganese and 1.9 times more Sodium than Boiled Beets.
• While 5 oz of Boiled and Drained Beets contain 1.7 times more Copper, 1.3 times more Magnesium, 2.5 times more Phosphorus and 1.9 times more Potassium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled Beets contain similar levels of Iron, Zinc and Water per five ounces.
• Both Canned Beets Solids and Liquids with Salt as well as Boiled and Drained Beets lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Beets contain 1.4 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled Beets offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Beets with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Beets Solids and Liquids with Salt as well as Boiled and Drained Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.