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Comparing Nutrients in 500 calories Canned BeetsVS Carrots

Weight per 500 calories

Canned Beets
1613g
Carrots
1220g

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 500 calories - Canned Beets or Carrots?

Macros Ratio

Protein Fat Carbs

Canned Beets
11%
4%
85%
Carrots
8%
5%
87%
500 kcal ▼

Macro Nutrients

Canned Beetsvs Carrots
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.33%2.26g
Fat
3%2.93g
2.26 gvs2.93 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g
Saturated Fat
1.2%0.39g
0.35 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.03%0.065g
Omega 3
1.52%0.024g
0.065 gvs0.024 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.27%0.73g
Omega 6
7.17%1.2g
0.73 gvs1.2 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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89.5%116g
Carbohydrate
90%117g
116 gvs117 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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123%89g
Sugars
79.7%58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
89 gvs58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
9.25%6.7g
≤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 gvs6.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%43.8g
NA gvs43.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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76.4%29g
Fiber
90%34g
29 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
26.2%14.7g
Protein
20.3%11.3g
14.7 gvs11.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beetsvs Carrots
1.8%16μg
Vitamin A
1131%10183μg
RAE, retinol activity equivalents
16 μgvs10183 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.4%0.16mg
Vitamin B1
67%0.8mg
Thiamine
0.16 mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49.6%0.65mg
Vitamin B2
54.4%0.71mg
Riboflavin
0.65 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.53mg
Vitamin B3
75%12mg
Niacin, nicotinic acid, niacinamide
2.53 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50.3%2.5mg
Vitamin B5
66.6%3.33mg
Pantothenic acid
2.5 mgvs3.33 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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70.7%0.92mg
Vitamin B6
129%1.7mg
Pyridoxine
0.92 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
90%27μg
Biotin
NA μgvs27 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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121%484μg
Vitamin B9
58%232μg
Folates and Folic Acid
484 μgvs232 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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73.5%66mg
Vitamin C
80%72mg
Ascorbic acid
66 mgvs72 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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3.23%0.48mg
Vitamin E
53.7%8.05mg
Tocopherols and Tocotrienols
0.48 mgvs8.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.7%3.23μg
Vitamin K
134%161μg
Phytomenadione or phylloquinone
3.23 μgvs161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beetsvs Carrots
24%242mg
Calcium
40.2%402mg
242 mgvs402 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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106%0.95mg
Copper
61%0.55mg
0.95 mgvs0.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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10.6%424μg
Fluoride
0.98%39μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
424 μgvs39 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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367%29.4mg
Iron
45.7%3.66mg
29.4 mgvs3.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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65.3%274mg
Magnesium
35%146mg
274 mgvs146 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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201%4.63mg
Manganese
76%1.74mg
4.63 mgvs1.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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39%274mg
Phosphorus
61%427mg
274 mgvs427 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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70.2%2387mg
Potassium
115%3902mg
2387 mgvs3902 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.7%8.06μg
Selenium
2.2%1.2μg
8.06 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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209%3129mg
Sodium
56%841mg
3129 mgvs841 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30.8%3.4mg
Zinc
26.6%2.93mg
3.4 mgvs2.93 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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39.7%1467g
Water
29%1077g
1467 gvs1077 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Beets vs Carrots:
Comparing minerals per 500 calories for Canned Beets vs Carrots:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Canned BeetsVS Beet GreensCarrotsVS Beet GreensCanned BeetsVS Boiled CarrotsCarrotsVS Boiled Carrots
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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