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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Canned Carrots with Salt	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.32% 0.054g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	30.2% 22g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.44% 3.97μg	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	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.63% 0.099mg	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	13.4% 53.6μg	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	5.07% 4.56mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	25.6% 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	16% 1.27mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	19% 0.44mg	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	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5% 184g	4.4% 162g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Salt have 279 times more Vitamin A, 2.2 times more Vitamin B3, 2.2 times more Vitamin B6, 12.3 times more Vitamin E and 32.7 times more Vitamin K than Canned Pickled Beets with Liquids.
• While 7 oz of Canned Pickled Beets Solids and Liquids contain 1.6 times more Vitamin B2 and 3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Pickled Beets with Liquids provide similar amounts of Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Canned Pickled Beets Solids and Liquids 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 Pickled Beets with Liquids:

• 7 ounces of Canned Carrots with Salt have 2.3 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Sodium than Canned Pickled Beets with Liquids.
• While 7 oz of Canned Pickled Beets Solids and Liquids contain 1.9 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Pickled Beets with Liquids contain similar levels of Copper, Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Canned Pickled Beets Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.9 times more Fiber than Canned Pickled Beets with Liquids.
• While 7 oz of Canned Pickled Beets Solids and Liquids contain 2.6 times more Energy, 2.9 times more Carbohydrate and 4.5 times more Sugars than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Drained Canned Carrots with Salt as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.