Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Beets	11%	4%	85%

Macro Nutrients

	Canned Carrots with Salt	Canned Beets	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	11% 14.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	15% 11g	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	7.83% 2.98g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Beets	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	8.7% 0.11mg	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	4.47% 18μg	15% 59.5μg	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	5.95% 5.36mg	9.04% 8.14mg	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	9.8% 1.47mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Beets	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52μg	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	16% 1.27mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	24.8% 0.57mg	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	6.8% 47.6mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5% 184g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Beets per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Canned Beets:

• 7 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 3.5 times more Vitamin B3, 2 times more Vitamin B6, 24.7 times more Vitamin E and 49 times more Vitamin K than Canned Beets.
• While 7 oz of Canned Beets, Solids contain 1.3 times more Vitamin B2, 3.3 times more Vitamin B9 and 1.5 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Beets provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Beets have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Canned Beets, Solids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Canned Beets:

• 7 ounces of Canned Carrots with Salt have 1.7 times more Calcium, 1.8 times more Copper, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Potassium, 1.2 times more Sodium and 1.2 times more Zinc than Canned Beets.
• While 7 oz of Canned Beets, Solids contain 2.8 times more Iron and 2.1 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Beets contain similar levels of Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Canned Beets lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Canned Beets, Solids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Beets, Solids contain 1.3 times more Carbohydrate and 2.2 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Beets offer comparable quantities of Fiber per seven ounces.
• Both Drained Canned Carrots with Salt as well as Canned Beets, Solids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.