Comparing Nutrients in 100 grams Canned Beets VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Canned Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	1.07% 31kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.55% 7.2g	5.5% 7.14g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	9% 6.53g	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	0.28% 0.2g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 5.25g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.98% 0.16mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	4.23% 0.055mg	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	7.5% 30μg	7.25% 29μg	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	4.56% 4.1mg	3.1% 2.8mg	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	0.2% 0.03mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	4.78% 0.043mg	0.9mg per day for Men 19-50 years
Fluoride	0.66% 26.3μg	0.66% 26.3μg	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	22.8% 1.82mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	18% 0.41mg	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	2.43% 17mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Beets vs Canned Beets with Liquids and Salt:

• Canned Beets, Solids have 1.5 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets, Solids and Canned Beets Solids and Liquids with Salt have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Canned Beets, Solids as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Canned Beets vs Canned Beets with Liquids and Salt:

• Canned Beets, Solids have 1.4 times more Copper, 2.5 times more Iron and 1.4 times more Sodium than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.4 times more Manganese and 1.6 times more Zinc than Canned Beets, Solids.
• Both Canned Beets, Solids and Canned Beets Solids and Liquids with Salt have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Water per 100 g.
• Both Canned Beets, Solids as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Fluoride and Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Beets, Solids have 1.5 times more Fiber and 1.2 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets, Solids and Canned Beets Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Sugars per 100 g.
• Both Canned Beets, Solids as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.