Comparing Nutrients in 7 ounces Baked Red Potatoes VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Baked Red Potatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	5.95% 173kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	10% 13g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	14.7% 10.7g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.65% 0.02mg	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	19.8% 3.17mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	8.4% 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	13.4% 53.6μg	14.4% 57.5μg	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	27.8% 25mg	6.17% 5.56mg	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	1.06% 0.16mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	21.4% 0.19mg	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	17.4% 1.4mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	20.8% 0.48mg	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	20.4% 143mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Canned Beets with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Canned Beets with Liquids:

• 7 ounces of Baked Red Potatoes have 7.2 times more Vitamin B1, 1.3 times more Vitamin B2, 10.6 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 4.5 times more Vitamin C and 28 times more Vitamin K than Canned Beets with Liquids.
• Both Baked Red Potatoes and Canned Beets with Liquids provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Beets with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Baked Whole Red Potatoes as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Canned Beets with Liquids:

• 7 ounces of Baked Red Potatoes have 1.8 times more Copper, 1.8 times more Magnesium, 4.5 times more Phosphorus, 3.8 times more Potassium and 1.7 times more Zinc than Canned Beets with Liquids.
• While 7 oz of Canned Beets Solids and Liquids contain 1.4 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Beets with Liquids contain similar levels of Iron and Water per seven ounces.
• Both Baked Whole Red Potatoes as well as Canned Beets Solids and Liquids lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 3.1 times more Energy, 3 times more Carbohydrate, 1.5 times more Fiber and 2.9 times more Protein than Canned Beets with Liquids.
• While 7 oz of Canned Beets Solids and Liquids contain 3.8 times more Sugars than Baked Whole Red Potatoes.
• 7 ounces of Canned Beets with Liquids provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Canned Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.