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

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Dock	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	1.08% 31kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	NA	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	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	3.5% 4.54g	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	11% 4.1g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Dock	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	31.5% 283μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	4.6% 18.4μg	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	75.6% 68mg	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

	Dock	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	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	42.5% 3.4mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	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	12.8% 89.3mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.07% 114g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Dock 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 Dock vs Canned Harvard Beets with Liquids:

• 5 ounces of Dock have 200 times more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B2, 6 times more Vitamin B3, 2.2 times more Vitamin B6 and 20 times more Vitamin C than Canned Harvard Beets with Liquids.
• While 5 oz of Canned Harvard Beets Solids and Liquids contain 3.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Dock.
• 5 ounces of Dock have insufficient amounts of Vitamin B5
• 5 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Dock 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 Dock vs Canned Harvard Beets with Liquids:

• 5 ounces of Dock have 4 times more Calcium, 1.4 times more Copper, 6.7 times more Iron, 5.4 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus and 2.4 times more Potassium than Canned Harvard Beets with Liquids.
• While 5 oz of Canned Harvard Beets Solids and Liquids contain 40.5 times more Sodium than Raw Dock.
• Both Dock and Canned Harvard Beets with Liquids contain similar levels of Water per five ounces.
• 5 ounces of Dock lack sufficient amounts of Selenium and Zinc
• 5 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dock have 2.4 times more Protein than Canned Harvard Beets with Liquids.
• While 5 oz of Canned Harvard Beets Solids and Liquids contain 3.3 times more Energy and 5.7 times more Carbohydrate than Raw Dock.
• Both Dock and Canned Harvard Beets with Liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Dock provide inadequate amounts of Energy
• 5 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein