Comparing Nutrients in 5 ounces Roasted Almonds VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Roasted Almonds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	29.2% 848kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	20% 25.8g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	53% 29.7g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	0% 0mg	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	226% 34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	38% 380mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.07% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Canned Harvard Beets with Liquids:

• Dry Roasted Almonds have 7.7 times more Vitamin B1, 23.9 times more Vitamin B2, 43.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Canned Harvard Beets with Liquids:

• Dry Roasted Almonds have 24.4 times more Calcium, 11.3 times more Copper, 10.4 times more Iron, 14.7 times more Magnesium, 9.3 times more Manganese, 27.7 times more Phosphorus, 4.3 times more Potassium, 1.8 times more Selenium and 14.4 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 54 times more Sodium and 33.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 8.2 times more Energy, 875.7 times more Fat, 454.7 times more Saturated Fat, 719.2 times more Omega 6, 4.4 times more Fiber and 25 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Dry Roasted Almonds and Canned Harvard Beets Solids and Liquids have similar amounts of Carbohydrate per 5 oz.
• Both Dry Roasted Almonds as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.