Comparing Nutrients in 100 calories Canned Carrots with Liquids and Salt VS Canned Beets

Weight per 100 calories

• Canned Carrots with Liquids and Salt: 435g
• Canned Beets: 323g

Canned Beets, Solids have 1.3 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is low in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Canned Beets?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Beets	11%	4%	85%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Beets	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	24.5% 17.8g	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	20.6% 7.83g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	5.24% 2.94g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Beets	Recommended Dietary Allowance
Vitamin A	296% 2665μg	0.36% 3.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	9.93% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	14% 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	8.7% 34.8μg	24% 97μg	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	9.66% 8.7mg	14.7% 13.2mg	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	21% 3.17mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	0.54% 0.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Beets	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	49.8% 0.45mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.12% 85μg	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	28.3% 2.26mg	73.4% 5.87mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	40.3% 0.93mg	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	12.4% 87mg	7.83% 55mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	3.16% 1.74μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	41.7% 626mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	11% 404g	7.93% 293g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Canned Beets Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Canned Beets?

Lets compare vitamin content per 100 calories of Canned Carrots with Liquids and Salt vs Canned Beets:

• 100 calories of Canned Carrots with Liquids and Salt have 826.2 times more Vitamin A, 2.6 times more Vitamin B1, 3.6 times more Vitamin B3, 1.2 times more Vitamin B5, 2.6 times more Vitamin B6, 32.8 times more Vitamin E and 66 times more Vitamin K than Canned Beets.
• While 100 kcal of Canned Beets, Solids contain 2.8 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Beets provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Canned Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Beets, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Carrots with Liquids and Salt vs Canned Beets:

• 100 calories of Canned Carrots with Liquids and Salt have 2.8 times more Calcium, 2.4 times more Copper, 2.1 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Canned Beets.
• While 100 kcal of Canned Beets, Solids contain 2.6 times more Iron and 1.4 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Beets contain similar levels of Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Liquids and Salt have 2.7 times more Omega 3 and 1.3 times more Fiber than Canned Beets.
• While 100 kcal of Canned Beets, Solids contain 1.7 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Beets offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Canned Beets provide inadequate amounts of Omega 3
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Beets, Solids provide inadequate amounts of Omega 6 in 100 calories.