Comparing Nutrients in 100 calories Dock VS Canned Harvard Beets with Liquids

Weight per 100 calories

• Dock: 455g
• Canned Harvard Beets with Liquids: 137g

Canned Harvard Beets Solids and Liquids have 3.3 times more energy per unit of mass than Raw Dock, which is average in comparison to other foods. Dock having very low energy density.

Discover which food has more nutrients per 100 calories - Dock or Canned Harvard Beets with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Dock	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.085% 0.082g	97g per day for Men 19-50 years
Saturated Fat	NA	0.039% 0.012g	32g per day for Men 19-50 years
Omega 3	NA	0.17% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.025g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	9% 3.42g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Dock	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	101% 909μg	0.15% 1.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	1.14% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	5.27% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	0.72% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.55mg	5.8% 0.075mg	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	14.8% 59μg	9.93% 39.7μg	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	242% 218mg	3.65% 3.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dock	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	20% 200mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	14.8% 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	136% 11mg	6.16% 0.49mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	14.4% 0.33mg	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	41% 286mg	3.33% 23.3mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	2.74% 1.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	2.86% 0.32mg	11mg per day for Men 19-50 years
Water	11.4% 423g	2.97% 110g	3700g per day for Men 19-50 years

Dock VS Canned Harvard Beets With Liquids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dock or Canned Harvard Beets with Liquids?

Lets compare vitamin content per 100 calories of Dock vs Canned Harvard Beets with Liquids:

• 100 calories of Dock have 663.6 times more Vitamin A, 13.3 times more Vitamin B1, 6.6 times more Vitamin B2, 19.8 times more Vitamin B3, 7.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 66.4 times more Vitamin C than Canned Harvard Beets with Liquids.
• Both Dock and Canned Harvard Beets with Liquids provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Dock as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dock vs Canned Harvard Beets with Liquids:

• 100 calories of Dock have 13.3 times more Calcium, 4.5 times more Copper, 22.1 times more Iron, 18 times more Magnesium, 4.8 times more Manganese, 12.3 times more Phosphorus, 7.9 times more Potassium, 2.7 times more Selenium, 2.9 times more Zinc and 3.8 times more Water than Canned Harvard Beets with Liquids.
• While 100 kcal of Canned Harvard Beets Solids and Liquids contain 12.2 times more Sodium than Raw Dock.
• 100 calories of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dock have 38.7 times more Fat, 3.8 times more Fiber and 7.9 times more Protein than Canned Harvard Beets with Liquids.
• While 100 kcal of Canned Harvard Beets Solids and Liquids contain 1.7 times more Carbohydrate than Raw Dock.
• Both Dock and Canned Harvard Beets with Liquids offer comparable quantities of Energy per 100 calories.