Comparing Nutrients in 5 ounces Canned Harvard Beets with Liquids VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	3.57% 103kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	17.8% 23g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.7g	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	9.33% 3.54g	3% 1.13g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	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	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	2.22% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	5.45% 0.071mg	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	9.57% 38.3μg	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	3.78% 3.4mg	3.62% 3.26mg	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	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.38% 0.51mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	13.6% 0.31mg	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	3.44% 24mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	14% 211mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.07% 114g	3.14% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Harvard Beets with Liquids vs Canned Pickled Beets with Liquids:

• Canned Pickled Beets Solids and Liquids contain 3 times more Vitamin B3 than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 5 oz.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Harvard Beets with Liquids vs Canned Pickled Beets with Liquids:

• Canned Harvard Beets Solids and Liquids have 1.3 times more Magnesium and 1.4 times more Potassium than Canned Pickled Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Harvard Beets Solids and Liquids have 3.1 times more Fiber than Canned Pickled Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.