Comparing Nutrients in 100 grams Canned Harvard Beets with Liquids VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Harvard Beets with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.5% 73kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.53% 0.084mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	16.2% 0.21mg	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	9.5% 38μg	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	14% 12.6mg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.1% 11mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	14% 0.13mg	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	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	8.2% 0.19mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	4.82% 164mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.17% 80g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Harvard Beets with Liquids vs Baked White Potatoes:

• Baked Whole White Potatoes contain 4.8 times more Vitamin B1, 18.2 times more Vitamin B3, 2.6 times more Vitamin B5, 3.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 100 g.
• Both Canned Harvard Beets Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Harvard Beets with Liquids vs Baked White Potatoes:

• Canned Harvard Beets Solids and Liquids have 1.3 times more Manganese, 2.2 times more Selenium and 23.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 4.4 times more Phosphorus, 3.3 times more Potassium and 1.5 times more Zinc than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Baked Whole White Potatoes have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes contain 1.3 times more Energy and 2.5 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Baked Whole White Potatoes have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Canned Harvard Beets Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.