Comparing Nutrients in 5 ounces Canned Harvard Beets with Liquids VS Dried Chives

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Dried Chives	23%	8%	69%

Macro Nutrients

	Canned Harvard Beets with Liquids	Dried Chives	Recommended Dietary Allowance
Energy	3.57% 103kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	11% 1.84g	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	70% 91g	130g per day for Men 19-50 years
Sugars	NA	NA	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	98% 37g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Dried Chives	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	538% 4841μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	52.3% 8.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	218% 2.83mg	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	38.3% 153μg	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	1039% 936mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Dried Chives	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	108% 0.97mg	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	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	216% 907mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	83% 1.9mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	123% 4196mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	3.07% 114g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Dried Chives per 5 oz

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

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

• 5 oz of Freeze-dried Chives contain 3415 times more Vitamin A, 90 times more Vitamin B1, 30 times more Vitamin B2, 70.2 times more Vitamin B3, 14.1 times more Vitamin B5, 36.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 275 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• 5 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Harvard Beets Solids and Liquids as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Harvard Beets with Liquids have 2.3 times more Sodium and 40.1 times more Water than Dried Chives.
• While 5 oz of Freeze-dried Chives contain 73.9 times more Calcium, 7.1 times more Copper, 55.6 times more Iron, 33.7 times more Magnesium, 5.6 times more Manganese, 30.5 times more Phosphorus, 18 times more Potassium, 8.5 times more Selenium and 22.3 times more Zinc than Canned Harvard Beets Solids and Liquids.
• 5 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Freeze-dried Chives contain 4.3 times more Energy, 58.3 times more Fat, 36.5 times more Omega 3, 72 times more Omega 6, 3.5 times more Carbohydrate, 10.5 times more Fiber and 25.2 times more Protein than Canned Harvard Beets Solids and Liquids.
• 5 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein