Comparing Nutrients in 100 calories Canned BeetsVS Carrots

Weight per 100 calories

Canned Beets

323g

Carrots

244g

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

Which food has more nutrients per 100 calories - Canned Beets or Carrots?

Macros Ratio

Protein Fat Carbs

Canned Beets

11%

85%

Carrots

87%

100 kcal ▼

Macro Nutrients

Canned Beetsvs Carrots

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.47%0.45g

Fat

0.6%0.59g

0.45 gvs0.59 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g

Saturated Fat

0.24%0.078g

0.071 gvs0.078 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.81%0.013g

Omega 3

0.3%0.005g

0.013 gvs0.005 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.15g

Omega 6

1.43%0.24g

0.15 gvs0.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.3g

Carbohydrate

18%23.4g

23.3 gvs23.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24.5%17.8g

Sugars

16%11.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.8 gvs11.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.85%1.34g

≤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]

NA gvs1.34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.44g

NA gvs1.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%8.76g

NA gvs8.76 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.3%5.8g

Fiber

18%6.83g

5.8 gvs6.83 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.24%2.94g

Protein

4.05%2.27g

2.94 gvs2.27 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beetsvs Carrots

0.36%3.23μg

Vitamin A

226%2037μg

RAE, retinol activity equivalents

3.23 μgvs2037 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.7%0.032mg

Vitamin B1

13.4%0.16mg

Thiamine

0.032 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.93%0.13mg

Vitamin B2

11%0.14mg

Riboflavin

0.13 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.17%0.51mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

0.51 mgvs2.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10%0.5mg

Vitamin B5

13.3%0.67mg

Pantothenic acid

0.5 mgvs0.67 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B6

26%0.34mg

Pyridoxine

0.18 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

18%5.4μg

Biotin

NA μgvs5.4 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24%97μg

Vitamin B9

11.6%46.3μg

Folates and Folic Acid

97 μgvs46.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14.7%13.2mg

Vitamin C

16%14.4mg

Ascorbic acid

13.2 mgvs14.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.65%0.097mg

Vitamin E

10.7%1.6mg

Tocopherols and Tocotrienols

0.097 mgvs1.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.54%0.65μg

Vitamin K

27%32μg

Phytomenadione or phylloquinone

0.65 μgvs32 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beetsvs Carrots

4.84%48.4mg

Calcium

8.05%80.5mg

48.4 mgvs80.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg

Copper

12%0.11mg

0.19 mgvs0.11 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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2.12%85μg

Fluoride

0.2%7.8μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

85 μgvs7.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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73.4%5.87mg

Iron

9.15%0.73mg

5.87 mgvs0.73 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%55mg

Magnesium

6.97%29.3mg

55 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.3%0.93mg

Manganese

15%0.35mg

0.93 mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.83%55mg

Phosphorus

12%85.4mg

55 mgvs85.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14%477mg

Potassium

23%780mg

477 mgvs780 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.93%1.6μg

Selenium

0.44%0.24μg

1.6 μgvs0.24 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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41.7%626mg

Sodium

11.2%168mg

626 mgvs168 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.16%0.68mg

Zinc

5.32%0.59mg

0.68 mgvs0.59 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.93%293g

Water

5.82%215g

293 gvs215 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Beets vs Carrots:

Canned Beets, Solids have 2.1 times more Vitamin B9 than Raw Carrots.
While Raw Carrots contain 631.3 times more Vitamin A, 5 times more Vitamin B1, 4.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 16.6 times more Vitamin E and 49.9 times more Vitamin K than Canned Beets, Solids.
Both Canned Beets, Solids and Raw Carrots have similar amounts of Vitamin B2 and Vitamin C per 100 kcal.
Both Canned Beets, Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Beets vs Carrots:

Canned Beets, Solids have 1.7 times more Copper, 10.9 times more Fluoride, 8 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 6.6 times more Selenium, 3.7 times more Sodium and 1.4 times more Water than Raw Carrots.
While Raw Carrots contain 1.7 times more Calcium, 1.6 times more Phosphorus and 1.6 times more Potassium than Canned Beets, Solids.
Both Canned Beets, Solids and Raw Carrots have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Beets, Solids have 1.5 times more Sugars and 1.3 times more Protein than Raw Carrots.
While Raw Carrots contain 1.7 times more Omega 6 than Canned Beets, Solids.
Both Canned Beets, Solids and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Canned Beets, Solids as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned BeetsVS Beet GreensCarrotsVS Beet GreensCanned BeetsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 100 calories Canned BeetsVS Carrots

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Beets or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: