Comparing Nutrients in 100 grams Canned Pickled Beets with Liquids VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Pickled Beets with Liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	2.24% 65kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	57.3% 9.74g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	15.2% 11g	14.5% 10.5g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.5g	g per day for Men 19-50 years
Fiber	2.1% 0.8g	15% 5.7g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.57% 0.25mg	42% 6.75mg	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	42.3% 0.55mg	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	59.3% 237μg	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	3% 2.7mg	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	153% 23mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.1% 11mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	177% 1.6mg	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	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	90% 2.07mg	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	95% 666mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	9.93% 149mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Pickled Beets with Liquids vs Sunflower Seed Butter:

• Sunflower Seed Butter no Salt contains 5.3 times more Vitamin B1, 3.4 times more Vitamin B2, 26.9 times more Vitamin B3, 8.5 times more Vitamin B5, 11 times more Vitamin B6, 8.8 times more Vitamin B9 and 381.5 times more Vitamin E than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Sunflower Seed Butter no Salt have similar amounts of Vitamin C per 100 g.
• Both Canned Pickled Beets Solids and Liquids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Pickled Beets with Liquids vs Sunflower Seed Butter:

• Canned Pickled Beets Solids and Liquids have 49.7 times more Sodium and 132.1 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 5.8 times more Calcium, 13.8 times more Copper, 10 times more Iron, 20.7 times more Magnesium, 9.4 times more Manganese, 39.2 times more Phosphorus, 5 times more Potassium, 104.4 times more Selenium and 18.8 times more Zinc than Canned Pickled Beets Solids and Liquids.

Comparison of macro-nutrients per 100 grams:

• Sunflower Seed Butter no Salt contains 9.5 times more Energy, 690 times more Fat, 359.8 times more Saturated Fat, 25 times more Omega 3, 360.6 times more Omega 6, 1.4 times more Carbohydrate, 7.1 times more Fiber and 21.6 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Sunflower Seed Butter no Salt have similar amounts of Sugars per 100 g.
• Both Canned Pickled Beets Solids and Liquids as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.