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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Baked White Potatoes	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	6.3% 183kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.056% 0.018g	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	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	27.8% 36g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Harvard 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	7.94% 0.095mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 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	19% 75.4μg	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	5.3% 4.76mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.3% 159g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 4.8 times more Vitamin B1, 18.2 times more Vitamin B3, 2.6 times more Vitamin B5, 3.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Baked Whole White Potatoes and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 per 7 oz.
• Both Baked Whole White Potatoes as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Whole White Potatoes have 1.3 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 4.4 times more Phosphorus, 3.3 times more Potassium and 1.5 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.3 times more Manganese, 2.2 times more Selenium and 23.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Harvard Beets Solids and Liquids have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.3 times more Energy and 2.5 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Baked Whole White Potatoes and Canned Harvard Beets Solids and Liquids have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.