Comparing Nutrients in 100 grams Canned Beets VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Canned Beets	Young Broadbeans	Recommended Dietary Allowance
Energy	1.07% 31kcal	2.5% 72kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0.71% 0.12g	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	9% 11.7g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	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	11% 4.2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.98% 0.16mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	1.72% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	2.92% 0.038mg	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	24% 96μg	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	36.7% 33mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Young Broadbeans	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.2% 22mg	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	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	14% 0.32mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.2% 81g	3700g per day for Men 19-50 years

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

• Canned Beets, Solids have 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 18 times more Vitamin A, 17 times more Vitamin B1, 2.8 times more Vitamin B2, 9.6 times more Vitamin B3, 3.2 times more Vitamin B9 and 8 times more Vitamin C than Canned Beets, Solids.
• Both Canned Beets, Solids as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Beets vs Young Broadbeans:

• Canned Beets, Solids have 3.9 times more Sodium than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 1.5 times more Calcium, 1.3 times more Copper, 2.2 times more Magnesium, 5.6 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Selenium and 2.8 times more Zinc than Canned Beets, Solids.
• Both Canned Beets, Solids and Raw Young Broadbeans have similar amounts of Iron, Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Young Broadbeans contain 2.3 times more Energy, 47.3 times more Omega 3, 1.6 times more Carbohydrate, 2.3 times more Fiber and 6.2 times more Protein than Canned Beets, Solids.
• Both Canned Beets, Solids as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.