Comparing Nutrients in 5 ounces Boiled Beets VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Canned Beets	11%	4%	85%

Macro Nutrients

	Boiled Beets	Canned Beets	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	7.86% 10.2g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	10.8% 7.8g	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	7.46% 2.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Canned Beets	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	6.2% 0.081mg	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	28.3% 113μg	10.6% 42.5μg	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	5.67% 5.1mg	6.46% 5.8mg	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	0.38% 0.057mg	0.28% 0.043mg	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

	Boiled Beets	Canned Beets	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.93% 37.3μg	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	14% 1.1mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	17.7% 0.41mg	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	7.7% 54mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.34% 123g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Beets vs Canned Beets:

• Boiled and Drained Beets have 2.7 times more Vitamin B1, 2.1 times more Vitamin B3 and 2.7 times more Vitamin B9 than Canned Beets, Solids.
• Both Boiled and Drained Beets and Canned Beets, Solids have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 5 oz.
• Both Boiled and Drained Beets as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled Beets vs Canned Beets:

• Boiled and Drained Beets have 1.3 times more Copper, 1.4 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Canned Beets, Solids.
• While Canned Beets, Solids contain 2.3 times more Iron and 2.5 times more Sodium than Boiled and Drained Beets.
• Both Boiled and Drained Beets and Canned Beets, Solids have similar amounts of Calcium, Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Beets have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Protein than Canned Beets, Solids.
• Both Boiled and Drained Beets and Canned Beets, Solids have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Beets as well as Canned Beets, Solids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.