Comparing Nutrients in 100 grams Canned Harvard Beets with Liquids VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	2.5% 73kcal	2.24% 65kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	15.2% 11g	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	6.58% 2.5g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.53% 0.084mg	1.57% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	3.85% 0.05mg	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	6.75% 27μg	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	2.67% 2.4mg	2.56% 2.3mg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.5% 0.36mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	9.57% 0.22mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.82% 164mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	9.93% 149mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.17% 80g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Harvard Beets with Liquids vs Canned Pickled Beets with Liquids:

• Canned Pickled Beets Solids and Liquids contain 3 times more Vitamin B3 than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 g.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Harvard Beets with Liquids vs Canned Pickled Beets with Liquids:

• Canned Harvard Beets Solids and Liquids have 1.3 times more Magnesium and 1.4 times more Potassium than Canned Pickled Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Harvard Beets Solids and Liquids have 3.1 times more Fiber than Canned Pickled Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.