Comparing Nutrients in 300 calories BeetsVS Canned Beets with Liquids and Salt

Weight per 300 calories

Beets

698g

Canned Beets with Liquids and Salt

1000g

Beets have 1.4 times more energy per 100g than Canned Beets with Liquids and Salt. It has low energy density when compared to other foods. Canned Beets Solids and Liquids with Salt having low energy density.

Which food has more nutrients per 300 calories - Beets or Canned Beets with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Beets

14%

83%

Canned Beets with Liquids and Salt

88%

300 kcal ▼

Macro Nutrients

Beetsvs Canned Beets with Liquids and Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

1.22%1.2g

Fat

0.93%0.9g

1.2 gvs0.9 g

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

Find Vegetables rich in Fat

0.59%0.19g

Saturated Fat

0.34%0.11g

0.19 gvs0.11 g

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

Find Vegetables rich in Saturated Fat

2.2%0.035g

Omega 3

1.25%0.02g

0.035 gvs0.02 g

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

Find Vegetables rich in Omega 3

2.26%0.38g

Omega 6

1.35%0.23g

0.38 gvs0.23 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

51.3%66.7g

Carbohydrate

55%71.4g

66.7 gvs71.4 g

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

Find Vegetables rich in Carbohydrate

65%47g

Sugars

90%65.3g

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

47 gvs65.3 g

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

Find Vegetables rich in Sugars

Fructose

2.76%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 g

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

Find Vegetables rich in Fructose

Glucose

%2.8g

NA gvs2.8 g

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

Find Vegetables rich in Glucose

Sucrose

%52.5g

NA gvs52.5 g

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

Find Vegetables rich in Sucrose

51.4%19.5g

Fiber

31.6%12g

19.5 gvs12 g

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

Find Vegetables rich in Fiber

20%11.2g

Protein

13%7.3g

11.2 gvs7.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Beetsvs Canned Beets with Liquids and Salt

1.55%14μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

14 μgvs10 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

18%0.22mg

Vitamin B1

8.33%0.1mg

Thiamine

0.22 mgvs0.1 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

21.5%0.28mg

Vitamin B2

29.2%0.38mg

Riboflavin

0.28 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

14.6%2.33mg

Vitamin B3

9.44%1.5mg

Niacin, nicotinic acid, niacinamide

2.33 mgvs1.5 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

21.6%1.1mg

Vitamin B5

30%1.5mg

Pantothenic acid

1.1 mgvs1.5 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

36%0.47mg

Vitamin B6

42.3%0.55mg

Pyridoxine

0.47 mgvs0.55 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

190%760μg

Vitamin B9

72.5%290μg

Folates and Folic Acid

760 μgvs290 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

38%34mg

Vitamin C

31%28mg

Ascorbic acid

34 mgvs28 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

1.86%0.28mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

0.28 mgvs0.3 mg

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

Find Vegetables rich in Vitamin E

1.16%1.4μg

Vitamin K

1.67%2μg

Phytomenadione or phylloquinone

1.4 μgvs2 μg

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

Find Vegetables rich in Vitamin K

Minerals

Beetsvs Canned Beets with Liquids and Salt

11%112mg

Calcium

18%180mg

112 mgvs180 mg

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

Find Vegetables rich in Calcium

58%0.52mg

Copper

47.8%0.43mg

0.52 mgvs0.43 mg

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

Find Vegetables rich in Copper

Fluoride

6.58%263μg

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

NA μgvs263 μg

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

Find Vegetables rich in Fluoride

69.8%5.6mg

Iron

91%7.3mg

5.6 mgvs7.3 mg

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

Find Vegetables rich in Iron

38.2%160mg

Magnesium

43%180mg

160 mgvs180 mg

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

Find Vegetables rich in Magnesium

100%2.3mg

Manganese

179%4.1mg

2.3 mgvs4.1 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

40%279mg

Phosphorus

21.4%150mg

279 mgvs150 mg

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

Find Vegetables rich in Phosphorus

66.7%2267mg

Potassium

46.8%1590mg

2267 mgvs1590 mg

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

Find Vegetables rich in Potassium

8.88%4.9μg

Selenium

1.8%1μg

4.9 μgvs1 μg

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

Find Vegetables rich in Selenium

36.3%544mg

Sodium

95%1430mg

544 mgvs1430 mg

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

Find Vegetables rich in Sodium

22%2.44mg

Zinc

31%3.4mg

2.44 mgvs3.4 mg

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

Find Vegetables rich in Zinc

16.5%611g

Water

24.7%913g

611 gvs913 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Beets vs Canned Beets with Liquids and Salt:

Raw Beets have 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
While Canned Beets Solids and Liquids with Salt contain 1.4 times more Vitamin B2 and 1.4 times more Vitamin B5 than Raw Beets.
Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Vitamin B6 per 300 kcal.
Both Raw Beets as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Beets vs Canned Beets with Liquids and Salt:

Raw Beets have 1.2 times more Copper, 1.9 times more Phosphorus, 1.4 times more Potassium and 4.9 times more Selenium than Canned Beets Solids and Liquids with Salt.
While Canned Beets Solids and Liquids with Salt contain 1.6 times more Calcium, 1.3 times more Iron, 1.8 times more Manganese, 2.6 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Raw Beets.
Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Beets have 1.6 times more Fiber and 1.5 times more Protein than Canned Beets Solids and Liquids with Salt.
While Canned Beets Solids and Liquids with Salt contain 1.4 times more Sugars than Raw Beets.
Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Beets as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BeetsVS Boiled BeetsCanned Beets with Liquids and SaltVS Boiled BeetsBeetsVS Canned BeetsCanned Beets with Liquids and SaltVS Canned Beets

Compare Foods

Comparing Nutrients in 300 calories BeetsVS Canned Beets with Liquids and Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Beets or Canned Beets with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: