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

Macros Ratio

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

Macro Nutrients

	Boiled Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	7.66% 9.96g	5.5% 7.14g	130g per day for Men 19-50 years
Sugars	11% 7.96g	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	5.26% 2g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	3% 1.68g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	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	2.07% 0.33mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	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	20% 80μg	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% 3.6mg	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	0.27% 0.04mg	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

	Boiled Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	4.78% 0.043mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	9.88% 0.79mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	5.43% 38mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	8.97% 305mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.47% 91g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beets have 2.7 times more Vitamin B1, 2.2 times more Vitamin B3, 1.2 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
• Both Boiled and Drained Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Boiled and Drained Beets as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 g.

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

• Boiled and Drained Beets have 1.7 times more Copper, 1.3 times more Magnesium, 2.5 times more Phosphorus, 1.9 times more Potassium and 7 times more Selenium than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.3 times more Manganese and 1.9 times more Sodium than Boiled and Drained Beets.
• Both Boiled and Drained Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Calcium, Iron, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Beets have 1.5 times more Energy, 1.4 times more Carbohydrate, 1.2 times more Sugars, 1.7 times more Fiber and 2.3 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Boiled and Drained Beets 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.