Comparing Nutrients in 7 ounces Canned Beets with Liquids and Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Beets with Liquids and Salt	Cauliflower	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	18% 13g	5.23% 3.8g	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	0.55% 0.4g	2.66% 1.92g	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	% 0.56g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	28% 0.37mg	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	14.4% 57.5μg	28.3% 113μg	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	6.17% 5.56mg	106% 96mg	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	0.4% 0.06mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Cauliflower	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	0.05% 2μg	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	18% 1.45mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	13.4% 0.31mg	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	4.25% 29.8mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Beets with Liquids and Salt versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Beets with Liquids and Salt vs Cauliflower:

• 7 oz of Raw Cauliflower contain 5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B3, 4.4 times more Vitamin B5, 3.3 times more Vitamin B6, 2 times more Vitamin B9, 17.2 times more Vitamin C and 77.5 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• 7 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Canned Beets Solids and Liquids with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Beets with Liquids and Salt vs Cauliflower:

• 7 ounces of Canned Beets with Liquids and Salt have 1.7 times more Iron, 2.7 times more Manganese, 4.8 times more Sodium and 1.3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.9 times more Phosphorus and 1.9 times more Potassium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Cauliflower contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Canned Beets Solids and Liquids with Salt as well as Raw Cauliflower lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Beets with Liquids and Salt have 1.4 times more Carbohydrate and 3.4 times more Sugars than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.7 times more Fiber and 2.6 times more Protein than Canned Beets Solids and Liquids with Salt.
• 7 ounces of Canned Beets with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Beets Solids and Liquids with Salt as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.