Comparing Nutrients in 7 ounces Canned Harvard Beets with Liquids VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	5% 145kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.8% 36g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	30.2% 22g	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	13% 4.96g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	7.63% 0.099mg	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	13.4% 53.6μg	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	5.3% 4.76mg	5.07% 4.56mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	25.6% 0.23mg	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	8.93% 0.71mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	19% 0.44mg	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	4.8% 33.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.4% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Harvard Beets with Liquids vs Canned Pickled Beets with Liquids:

• Canned Pickled Beets Solids and Liquids contain 3 times more Vitamin B3 than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Harvard Beets with Liquids vs Canned Pickled Beets with Liquids:

• Canned Harvard Beets Solids and Liquids have 1.3 times more Magnesium and 1.4 times more Potassium than Canned Pickled Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Harvard Beets Solids and Liquids have 3.1 times more Fiber than Canned Pickled Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.