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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Beets	14%	3%	83%

Macro Nutrients

	Canned Beets with Liquids and Salt	Beets	Recommended Dietary Allowance
Energy	1.03% 30kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.5% 7.14g	7.35% 9.56g	130g per day for Men 19-50 years
Sugars	9% 6.53g	9.32% 6.76g	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	0.28% 0.2g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 5.25g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	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	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	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	7.25% 29μg	27.3% 109μg	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	3.1% 2.8mg	5.44% 4.9mg	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 with Liquids and Salt	Beets	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	8.33% 0.075mg	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	9.13% 0.73mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	14.3% 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	2.14% 15mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.37% 87.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Beets per 100 g

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

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

• 100 g of Raw Beets contain 3.1 times more Vitamin B1, 2.2 times more Vitamin B3, 3.8 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Beets provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets Solids and Liquids with Salt as well as Raw 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 with Liquids and Salt vs Beets:

• 100 grams of Canned Beets with Liquids and Salt have 1.2 times more Manganese and 1.8 times more Sodium than Beets.
• While 100 g of Raw Beets contain 1.7 times more Copper, 1.3 times more Magnesium, 2.7 times more Phosphorus and 2 times more Potassium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Beets contain similar levels of Iron, Zinc and Water per 100 grams.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Beets lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Beets contain 1.3 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Beets offer comparable quantities of Sugars per 100 grams.
• 100 grams of Canned Beets with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Beets Solids and Liquids with Salt as well as Raw Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.