Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	7.8% 10g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	12.8% 9.26g	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	0.39% 0.28g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 7.44g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6% 0.078mg	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	2.83% 11.3μg	10.3% 41μg	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	3.15% 2.83mg	4.4% 3.97mg	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	6.9% 1.03mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	6.77% 0.061mg	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	9.2% 0.74mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	25.3% 0.58mg	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	4.05% 28.3mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Canned Beets with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt have 613 times more Vitamin A, 1.9 times more Vitamin B1, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 24.3 times more Vitamin E and 49 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.4 times more Vitamin B2, 3.6 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Beets Solids and Liquids with Salt have similar amounts of Vitamin B5 per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Canned Beets with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Calcium, 2.4 times more Copper, 1.3 times more Phosphorus and 1.7 times more Sodium than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.4 times more Iron and 2 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Beets Solids and Liquids with Salt have similar amounts of Manganese, Potassium, Zinc and Water per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Fiber than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.3 times more Energy, 1.3 times more Carbohydrate, 2.7 times more Sugars and 1.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.