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

Macros Ratio

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

Macro Nutrients

	Dried Chives	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	15.2% 441kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	20% 25.8g	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	98% 37g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	53.7% 30g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	538% 4841μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.36mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	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	38.3% 153μg	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	1039% 936mg	3.78% 3.4mg	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

	Dried Chives	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	115% 1152mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	15.3% 0.14mg	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	354% 28.3mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	216% 907mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	15% 0.34mg	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	105% 734mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	123% 4196mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.07% 114g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dried Chives have 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 with Liquids.
• 5 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Freeze-dried Chives as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Chives have 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 with Liquids.
• While 5 oz of Canned Harvard Beets Solids and Liquids contain 2.3 times more Sodium and 40.1 times more Water than Freeze-dried Chives.
• 5 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Chives have 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 with Liquids.
• 5 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein