Comparing Nutrients in 100 grams Canned Beets VS Boiled Beets

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Canned Beets	Boiled Beets	Recommended Dietary Allowance
Energy	1.07% 31kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0.34% 0.058g	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	7.66% 9.96g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	11% 7.96g	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	4.74% 1.8g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Boiled Beets	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.98% 0.16mg	2.07% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	5.15% 0.067mg	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	20% 80μg	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	4% 3.6mg	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	0.27% 0.04mg	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	Boiled Beets	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	0.66% 26.3μg	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	22.8% 1.82mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	14% 0.33mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	8.97% 305mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets VS Boiled Beets per 100 g

Compare the macro and micronutrient content in 100 g of Canned Beets versus 100 g of Boiled Beets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Beets vs Boiled Beets:

• 100 g of Boiled and Drained Beets contain 2.7 times more Vitamin B1, 2.1 times more Vitamin B3 and 2.7 times more Vitamin B9 than Canned Beets, Solids.
• Both Canned Beets and Boiled Beets provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 100 grams.
• 100 grams of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets, Solids as well as Boiled and Drained Beets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Canned Beets vs Boiled Beets:

• 100 grams of Canned Beets have 2.3 times more Iron and 2.5 times more Sodium than Boiled Beets.
• While 100 g of Boiled and Drained Beets contain 1.3 times more Copper, 1.4 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Canned Beets, Solids.
• Both Canned Beets and Boiled Beets contain similar levels of Manganese and Water per 100 grams.
• 100 grams of Canned Beets lack sufficient amounts of Zinc
• Both Canned Beets, Solids as well as Boiled and Drained Beets lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Beets contain 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Protein than Canned Beets, Solids.
• Both Canned Beets and Boiled Beets offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Beets provide inadequate amounts of Protein
• Both Canned Beets, Solids as well as Boiled and Drained Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.