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

Nutrient Comparison: Boiled Beets VS Canned Beets per 5 oz

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

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

• 5 ounces of Boiled Beets have 2.7 times more Vitamin B1, 2.1 times more Vitamin B3 and 2.7 times more Vitamin B9 than Canned Beets.
• Both Boiled Beets and Canned Beets provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3
• 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 five ounces.

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Beets have 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Protein than Canned Beets.
• Both Boiled Beets and Canned Beets offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Beets provide inadequate amounts of Protein
• Both Boiled and Drained Beets as well as Canned Beets, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.