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

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Acorns	6%	53%	41%

Macro Nutrients

	Canned Pickled Beets with Liquids	Acorns	Recommended Dietary Allowance
Energy	3.18% 92kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	3% 1.13g	NA	38g per day for Men 19-50 years
Protein	2.02% 1.13g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Acorns	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.22% 0.36mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	57.6% 0.75mg	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	9.57% 38.3μg	31% 123μg	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	3.62% 3.26mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Acorns	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	98% 0.88mg	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	7.26% 0.58mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	82.4% 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	16% 112mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	14% 211mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	3.14% 116g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pickled Beets with Liquids VS Acorns per 5 oz

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

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

• 5 ounces of Canned Pickled Beets with Liquids have more Vitamin C than Acorns.
• While 5 oz of Raw Acorns contain 11.2 times more Vitamin B1, 2.5 times more Vitamin B2, 7.3 times more Vitamin B3, 5.2 times more Vitamin B5, 10.6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned Pickled Beets Solids and Liquids.
• 5 ounces of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• 5 ounces of Acorns have insufficient amounts of Vitamin C
• Both Canned Pickled Beets Solids and Liquids as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Canned Pickled Beets with Liquids have more Sodium and 2.9 times more Water than Acorns.
• While 5 oz of Raw Acorns contain 3.7 times more Calcium, 5.4 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 6.1 times more Manganese, 4.6 times more Phosphorus, 4.7 times more Potassium and 2 times more Zinc than Canned Pickled Beets Solids and Liquids.
• 5 ounces of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Acorns contain 6 times more Energy, 298.3 times more Fat, 238.6 times more Saturated Fat, 170.2 times more Omega 6, 2.5 times more Carbohydrate and 7.7 times more Protein than Canned Pickled Beets Solids and Liquids.
• 5 ounces of Canned Pickled Beets with Liquids provide inadequate amounts of Omega 6 and Protein