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

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Pickled Beets with Liquids	Potato Skin	Recommended Dietary Allowance
Energy	4.45% 129kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	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	0.32% 0.054g	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	25% 32.3g	19% 24.7g	130g per day for Men 19-50 years
Sugars	30.2% 22g	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	4.18% 1.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	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	7.33% 0.095mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	13.4% 53.6μg	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	5.07% 4.56mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled 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	25.6% 0.23mg	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	10% 0.81mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	6.7% 228mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.47% 165g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Pickled Beets with Liquids have 1.3 times more Vitamin B2 and 1.6 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.1 times more Vitamin B3, 2.2 times more Vitamin B5, 4.8 times more Vitamin B6 and 5 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• 7 ounces of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin B3
• Both Canned Pickled 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 Pickled Beets with Liquids vs Potato Skin:

• 7 ounces of Canned Pickled Beets with Liquids have 14.9 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.7 times more Calcium, 3.6 times more Copper, 7.9 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 3.6 times more Potassium and 1.3 times more Zinc than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets with Liquids and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium
• Both Canned Pickled Beets Solids and Liquids as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pickled Beets with Liquids have 1.3 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.1 times more Fiber and 3.2 times more Protein than Canned Pickled Beets Solids and Liquids.
• 7 ounces of Canned Pickled Beets with Liquids provide inadequate amounts of Protein
• Both Canned Pickled Beets Solids and Liquids as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.