Comparing Nutrients in 7 ounces Canned Harvard Beets with Liquids VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Harvard Beets with Liquids	Potato Skin	Recommended Dietary Allowance
Energy	5% 145kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.37% 0.064g	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	19% 24.7g	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% 4.96g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Harvard Beets with Liquids versus 7 oz of Potato Skin 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 Potato Skin:

• 7 ounces of Canned Harvard Beets with Liquids have 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 12.3 times more Vitamin B3, 2 times more Vitamin B5, 4.3 times more Vitamin B6 and 4.8 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• 7 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B3
• Both Canned Harvard Beets Solids and Liquids as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Harvard Beets with Liquids have 3.7 times more Selenium and 16.2 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.7 times more Calcium, 4.4 times more Copper, 9 times more Iron, 2.5 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Zinc than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Potato Skin contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Harvard Beets with Liquids have 1.3 times more Energy and 1.5 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.1 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• Both Canned Harvard Beets Solids and Liquids as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.