Comparing Nutrients in 14 ounces BeetsVS Carrots

Macros Ratio

Protein Fat Carbs

Beets

14%

83%

Carrots

87%

14 oz ▼

Macro Nutrients

Beetsvs Carrots

5.9%171kcal

Energy

5.6%163kcal

171 kcalvs163 kcal

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

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0.7%0.67g

Fat

0.98%0.95g

0.67 gvs0.95 g

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

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0.33%0.11g

Saturated Fat

0.4%0.13g

0.11 gvs0.13 g

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

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1.24%0.02g

Omega 3

0.5%0.008g

0.02 gvs0.008 g

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

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1.3%0.22g

Omega 6

2.33%0.4g

0.22 gvs0.4 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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29%38g

Carbohydrate

29.2%38g

38 gvs38 g

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

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37%27g

Sugars

26%19g

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

27 gvs19 g

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

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Fructose

3%2.2g

≤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 gvs2.2 g

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

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Glucose

%2.34g

NA gvs2.34 g

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

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Sucrose

%14.2g

NA gvs14.2 g

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

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29.2%11g

Fiber

29.2%11g

11 gvs11 g

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

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11.4%6.4g

Protein

6.6%3.7g

6.4 gvs3.7 g

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

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Vitamins

Beetsvs Carrots

0.88%7.94μg

Vitamin A

368%3314μg

RAE, retinol activity equivalents

7.94 μgvs3314 μg

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

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10.3%0.12mg

Vitamin B1

22%0.26mg

Thiamine

0.12 mgvs0.26 mg

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

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12.2%0.16mg

Vitamin B2

17.7%0.23mg

Riboflavin

0.16 mgvs0.23 mg

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

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8.3%1.33mg

Vitamin B3

24.4%3.9mg

Niacin, nicotinic acid, niacinamide

1.33 mgvs3.9 mg

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

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12.3%0.62mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

0.62 mgvs1.1 mg

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

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20.5%0.27mg

Vitamin B6

42%0.55mg

Pyridoxine

0.27 mgvs0.55 mg

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

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Vitamin B7

29.4%8.8μg

Biotin

NA μgvs8.8 μg

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

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108%433μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

433 μgvs75.4 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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21.6%19.4mg

Vitamin C

26%23.4mg

Ascorbic acid

19.4 mgvs23.4 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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1.06%0.16mg

Vitamin E

17.5%2.6mg

Tocopherols and Tocotrienols

0.16 mgvs2.6 mg

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

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0.66%0.79μg

Vitamin K

43.7%52.4μg

Phytomenadione or phylloquinone

0.79 μgvs52.4 μg

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

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Minerals

Beetsvs Carrots

6.35%63.5mg

Calcium

13%131mg

63.5 mgvs131 mg

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

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33%0.3mg

Copper

20%0.18mg

0.3 mgvs0.18 mg

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

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Fluoride

0.32%12.7μg

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

NA μgvs12.7 μg

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

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39.7%3.18mg

Iron

15%1.2mg

3.18 mgvs1.2 mg

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

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21.7%91mg

Magnesium

11.3%47.6mg

91 mgvs47.6 mg

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

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56.8%1.3mg

Manganese

24.7%0.57mg

1.3 mgvs0.57 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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22.7%159mg

Phosphorus

20%139mg

159 mgvs139 mg

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

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38%1290mg

Potassium

37.4%1270mg

1290 mgvs1270 mg

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

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5.05%2.78μg

Selenium

0.72%0.4μg

2.78 μgvs0.4 μg

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

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20.6%310mg

Sodium

18.3%274mg

310 mgvs274 mg

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

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12.6%1.4mg

Zinc

8.66%0.95mg

1.4 mgvs0.95 mg

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

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9.4%348g

Water

9.47%350g

348 gvs350 g

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

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Lets compare vitamin content per 14 ounces of Beets vs Carrots:

Raw Beets have 5.7 times more Vitamin B9 than Raw Carrots.
While Raw Carrots contain 417.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 16.5 times more Vitamin E and 66 times more Vitamin K than Raw Beets.
Both Raw Beets and Raw Carrots have similar amounts of Vitamin C per 14 oz.
Both Raw Beets as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Beets vs Carrots:

Raw Beets have 1.7 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 7 times more Selenium and 1.5 times more Zinc than Raw Carrots.
While Raw Carrots contain 2.1 times more Calcium than Raw Beets.
Both Raw Beets and Raw Carrots have similar amounts of Phosphorus, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Beets have 1.4 times more Sugars and 1.7 times more Protein than Raw Carrots.
Both Raw Beets and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
Both Raw Beets as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BeetsVS Boiled BeetsCarrotsVS Boiled BeetsBeetsVS Boiled CarrotsCarrotsVS Boiled Carrots

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Comparing Nutrients in 14 ounces BeetsVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: