Comparing Nutrients in 7 ounces Canned Harvard Beets with Liquids VS Boiled Dock

Macros Ratio

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

Macro Nutrients

	Canned Harvard Beets with Liquids	Boiled Dock	Recommended Dietary Allowance
Energy	5% 145kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	NA	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	4.47% 5.8g	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	13% 4.96g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Boiled Dock	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	15.3% 0.2mg	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	3.97% 16μg	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	58% 52mg	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

	Canned Harvard Beets with Liquids	Boiled Dock	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	25% 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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	26% 0.6mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	18.7% 637mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.3% 159g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Boiled Dock per 7 oz

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

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

• 7 ounces of Canned Harvard Beets with Liquids have 4.2 times more Vitamin B5 and 3.6 times more Vitamin B9 than Boiled Dock.
• While 7 oz of Boiled and Drained Dock contain 174 times more Vitamin A, 3.4 times more Vitamin B1, 1.7 times more Vitamin B2, 4.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 11 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• 7 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 7 ounces of Boiled Dock have insufficient amounts of Vitamin B5
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Harvard Beets with Liquids have 1.2 times more Selenium, 54 times more Sodium and 1.4 times more Zinc than Boiled Dock.
• While 7 oz of Boiled and Drained Dock contain 3.5 times more Calcium, 5.8 times more Iron, 4.7 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus and 2 times more Potassium than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Boiled Dock contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium
• 7 ounces of Boiled Dock lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Harvard Beets with Liquids have 3.7 times more Energy and 6.2 times more Carbohydrate than Boiled Dock.
• While 7 oz of Boiled and Drained Dock contain 2.2 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Boiled Dock offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• 7 ounces of Boiled Dock provide inadequate amounts of Energy