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

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Eppaw	11%	10%	79%

Macro Nutrients

	Canned Pickled Beets with Liquids	Eppaw	Recommended Dietary Allowance
Energy	2.24% 65kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	NA	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	15.2% 11g	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	2.1% 0.8g	NA	38g per day for Men 19-50 years
Protein	1.43% 0.8g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Eppaw	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.57% 0.25mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	13.5% 0.18mg	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	6.75% 27μg	6% 24μg	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	2.56% 2.3mg	14.4% 13mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Eppaw	Recommended Dietary Allowance
Calcium	1.1% 11mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	26% 0.23mg	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	5.13% 0.41mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	47.6% 1.1mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	9.93% 149mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.2% 82g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pickled Beets with Liquids VS Eppaw per 100 g

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

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

• 100 g of Raw Eppaw contain 11 times more Vitamin B1, 2.5 times more Vitamin B2, 8.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.7 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets with Liquids and Eppaw provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin B1
• Both Canned Pickled Beets Solids and Liquids as well as Raw Eppaw have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Pickled Beets with Liquids have 12.4 times more Sodium and 1.4 times more Water than Eppaw.
• While 100 g of Raw Eppaw contain 10 times more Calcium, 2 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 5 times more Manganese, 9.7 times more Phosphorus, 3 times more Potassium and 4.4 times more Zinc than Canned Pickled Beets Solids and Liquids.
• 100 grams of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium
• Both Canned Pickled Beets Solids and Liquids as well as Raw Eppaw lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Eppaw contain 2.3 times more Energy, 1.9 times more Carbohydrate and 5.8 times more Protein than Canned Pickled Beets Solids and Liquids.
• 100 grams of Canned Pickled Beets with Liquids provide inadequate amounts of Protein