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Comparing Nutrients in 500 calories Canned Beets with Liquids and SaltVS Canned Beets

Weight per 500 calories

Canned Beets with Liquids and Salt
1667g
Canned Beets
1613g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Beets with Liquids and Salt or Canned Beets?

Macros Ratio

Protein Fat Carbs

Canned Beets with Liquids and Salt
9%
3%
88%
Canned Beets
11%
4%
85%
500 kcal ▼

Macro Nutrients

Canned Beets with Liquids and Saltvs Canned Beets
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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1.55%1.5g
Fat
2.33%2.26g
1.5 gvs2.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.57%0.18g
Saturated Fat
1.1%0.35g
0.18 gvs0.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.033g
Omega 3
4.03%0.065g
0.033 gvs0.065 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.25%0.38g
Omega 6
4.27%0.73g
0.38 gvs0.73 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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92%119g
Carbohydrate
89.5%116g
119 gvs116 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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150%109g
Sugars
123%89g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
109 gvs89 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.6%3.33g
Fructose
NA
≤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]
3.33 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.67g
Glucose
NA
4.67 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%87.5g
Sucrose
NA
87.5 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.6%20g
Fiber
76.4%29g
20 gvs29 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.7%12g
Protein
26.2%14.7g
12 gvs14.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beets with Liquids and Saltvs Canned Beets
1.85%16.7μg
Vitamin A
1.8%16μg
RAE, retinol activity equivalents
16.7 μgvs16 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg
Vitamin B1
13.4%0.16mg
Thiamine
0.17 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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48.7%0.63mg
Vitamin B2
49.6%0.65mg
Riboflavin
0.63 mgvs0.65 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.7%2.5mg
Vitamin B3
16%2.53mg
Niacin, nicotinic acid, niacinamide
2.5 mgvs2.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50%2.5mg
Vitamin B5
50.3%2.5mg
Pantothenic acid
2.5 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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70.5%0.92mg
Vitamin B6
70.7%0.92mg
Pyridoxine
0.92 mgvs0.92 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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121%483μg
Vitamin B9
121%484μg
Folates and Folic Acid
483 μgvs484 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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52%46.7mg
Vitamin C
73.5%66mg
Ascorbic acid
46.7 mgvs66 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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3.33%0.5mg
Vitamin E
3.23%0.48mg
Tocopherols and Tocotrienols
0.5 mgvs0.48 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.78%3.33μg
Vitamin K
2.7%3.23μg
Phytomenadione or phylloquinone
3.33 μgvs3.23 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beets with Liquids and Saltvs Canned Beets
30%300mg
Calcium
24%242mg
300 mgvs242 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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79.6%0.72mg
Copper
106%0.95mg
0.72 mgvs0.95 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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11%438μg
Fluoride
10.6%424μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
438 μgvs424 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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152%12mg
Iron
367%29.4mg
12 mgvs29.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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71.4%300mg
Magnesium
65.3%274mg
300 mgvs274 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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298%6.85mg
Manganese
201%4.63mg
6.85 mgvs4.63 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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35.7%250mg
Phosphorus
39%274mg
250 mgvs274 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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78%2650mg
Potassium
70.2%2387mg
2650 mgvs2387 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.03%1.67μg
Selenium
14.7%8.06μg
1.67 μgvs8.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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159%2383mg
Sodium
209%3129mg
2383 mgvs3129 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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51.5%5.67mg
Zinc
30.8%3.4mg
5.67 mgvs3.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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41%1522g
Water
39.7%1467g
1522 gvs1467 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 with Liquids and Salt vs Canned Beets:
Comparing minerals per 500 calories for Canned Beets with Liquids and Salt vs Canned Beets:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Canned Beets with Liquids and SaltVS Beet GreensCanned BeetsVS Beet Greens
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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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