Comparing Nutrients in 100 calories Canned BeetsVS Almonds

Weight per 100 calories

Canned Beets

323g

Almonds

17.3g

Almonds have 18.7 times more energy per unit of mass than Canned Beets, Solids, which is very high in comparison to other foods. Canned Beets having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Beets

11%

85%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Canned Beetsvs Almonds

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

8.9%8.62g

0.45 gvs8.62 g

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

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0.22%0.071g

Saturated Fat

2.05%0.66g

0.071 gvs0.66 g

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

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0.81%0.013g

Omega 3

0.032%0.001g

0.013 gvs0.001 g

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

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0.85%0.15g

Omega 6

12.5%2.13g

0.15 gvs2.13 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

2.86%3.72g

23.3 gvs3.72 g

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

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24.5%17.8g

Sugars

1.04%0.75g

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

17.8 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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15.3%5.8g

Fiber

5.7%2.16g

5.8 gvs2.16 g

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

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5.24%2.94g

Protein

6.52%3.65g

2.94 gvs3.65 g

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

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Vitamins

Canned Beetsvs Almonds

0.36%3.23μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.23 μgvs0 μg

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

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2.7%0.032mg

Vitamin B1

2.95%0.035mg

Thiamine

0.032 mgvs0.035 mg

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

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9.93%0.13mg

Vitamin B2

15%0.2mg

Riboflavin

0.13 mgvs0.2 mg

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

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3.17%0.51mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.51 mgvs0.62 mg

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

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10%0.5mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.5 mgvs0.081 mg

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

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14%0.18mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.18 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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24%97μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

97 μgvs7.6 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

0%0mg

Ascorbic acid

13.2 mgvs0 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

29.5%4.43mg

Tocopherols and Tocotrienols

0.097 mgvs4.43 mg

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

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0.54%0.65μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.65 μgvs0 μg

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

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Minerals

Canned Beetsvs Almonds

4.84%48.4mg

Calcium

4.65%46.5mg

48.4 mgvs46.5 mg

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

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21%0.19mg

Copper

19.8%0.18mg

0.19 mgvs0.18 mg

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

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2.12%85μg

Fluoride

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

85 μgvsNA μg

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

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73.4%5.87mg

Iron

8%0.64mg

5.87 mgvs0.64 mg

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

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13%55mg

Magnesium

11%46.6mg

55 mgvs46.6 mg

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

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40.3%0.93mg

Manganese

16.4%0.38mg

0.93 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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7.83%55mg

Phosphorus

12%83mg

55 mgvs83 mg

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

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14%477mg

Potassium

3.72%127mg

477 mgvs127 mg

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

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2.93%1.6μg

Selenium

1.3%0.71μg

1.6 μgvs0.71 μg

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

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41.7%626mg

Sodium

0.012%0.17mg

626 mgvs0.17 mg

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

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6.16%0.68mg

Zinc

4.9%0.54mg

0.68 mgvs0.54 mg

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

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7.93%293g

Water

0.021%0.76g

293 gvs0.76 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 Almonds:

Canned Beets, Solids have 6.2 times more Vitamin B5, 7.8 times more Vitamin B6, 12.7 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 1.5 times more Vitamin B2 and 45.7 times more Vitamin E than Canned Beets, Solids.
Both Canned Beets, Solids and Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Canned Beets, Solids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Canned Beets vs Almonds:

Canned Beets, Solids have 9.2 times more Iron, 2.5 times more Manganese, 3.8 times more Potassium, 2.3 times more Selenium, 3623.4 times more Sodium, 1.3 times more Zinc and 385.2 times more Water than Almonds.
While Almonds contain 1.5 times more Phosphorus than Canned Beets, Solids.
Both Canned Beets, Solids and Almonds have similar amounts of Calcium, Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Beets, Solids have 6.2 times more Carbohydrate, 23.7 times more Sugars and 2.7 times more Fiber than Almonds.
While Almonds contain 19.1 times more Fat, 9.3 times more Saturated Fat and 14.7 times more Omega 6 than Canned Beets, Solids.
Both Canned Beets, Solids and Almonds have similar amounts of Energy and Protein per 100 kcal.
Both Canned Beets, Solids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned BeetsVS Beet GreensAlmondsVS Beet GreensCanned BeetsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Canned BeetsVS Almonds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: