Comparing Nutrients in 7 ounces Canned Pickled Beets with Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Pickled Beets with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.45% 129kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.04% 0.33g	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	0.32% 0.054g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	30.2% 22g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	NA	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	NA	11mg per day for Men 19-50 years
Water	4.4% 162g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pickled Beets with Liquids VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Pickled Beets with Liquids versus 7 oz of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Pickled Beets with Liquids have 1.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Canned Pickled Beets with Liquids vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Pickled Beets with Liquids have 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.9 times more Potassium and 2 times more Sodium than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets with Liquids and Frozen Roasted Potatoes with Salt contain similar levels of Iron per seven ounces.
• Both Canned Pickled Beets Solids and Liquids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pickled Beets with Liquids have 16 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2 times more Energy, 1.6 times more Carbohydrate, 3.3 times more Fiber and 2.8 times more Protein than Canned Pickled Beets Solids and Liquids.
• 7 ounces of Canned Pickled Beets with Liquids provide inadequate amounts of Protein