Comparing Nutrients in 500 calories Boiled BeetsVS Canned Beets with Liquids and Salt

Weight per 500 calories

Boiled Beets

1136g

Canned Beets with Liquids and Salt

1667g

Boiled Beets have 1.5 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 500 calories - Boiled Beets or Canned Beets with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Boiled Beets

14%

83%

Canned Beets with Liquids and Salt

88%

500 kcal ▼

Macro Nutrients

Boiled Beetsvs Canned Beets with Liquids and Salt

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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2.1%2.05g

Fat

1.55%1.5g

2.05 gvs1.5 g

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

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0.99%0.32g

Saturated Fat

0.57%0.18g

0.32 gvs0.18 g

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

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3.55%0.057g

Omega 3

2.1%0.033g

0.057 gvs0.033 g

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

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3.88%0.66g

Omega 6

2.25%0.38g

0.66 gvs0.38 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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87%113g

Carbohydrate

92%119g

113 gvs119 g

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

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125%90g

Sugars

150%109g

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

90 gvs109 g

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

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Fructose

4.6%3.33g

≤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 gvs3.33 g

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

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Glucose

%4.67g

NA gvs4.67 g

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

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Sucrose

%87.5g

NA gvs87.5 g

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

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60%22.7g

Fiber

52.6%20g

22.7 gvs20 g

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

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34%19g

Protein

21.7%12g

19 gvs12 g

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

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Vitamins

Boiled Beetsvs Canned Beets with Liquids and Salt

2.53%22.7μg

Vitamin A

1.85%16.7μg

RAE, retinol activity equivalents

22.7 μgvs16.7 μg

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

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25.6%0.31mg

Vitamin B1

14%0.17mg

Thiamine

0.31 mgvs0.17 mg

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

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35%0.45mg

Vitamin B2

48.7%0.63mg

Riboflavin

0.45 mgvs0.63 mg

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

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23.5%3.76mg

Vitamin B3

15.7%2.5mg

Niacin, nicotinic acid, niacinamide

3.76 mgvs2.5 mg

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

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33%1.65mg

Vitamin B5

50%2.5mg

Pantothenic acid

1.65 mgvs2.5 mg

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

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58.6%0.76mg

Vitamin B6

70.5%0.92mg

Pyridoxine

0.76 mgvs0.92 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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227%909μg

Vitamin B9

121%483μg

Folates and Folic Acid

909 μgvs483 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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45.5%41mg

Vitamin C

52%46.7mg

Ascorbic acid

41 mgvs46.7 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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3.03%0.45mg

Vitamin E

3.33%0.5mg

Tocopherols and Tocotrienols

0.45 mgvs0.5 mg

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

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1.9%2.27μg

Vitamin K

2.78%3.33μg

Phytomenadione or phylloquinone

2.27 μgvs3.33 μg

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

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Minerals

Boiled Beetsvs Canned Beets with Liquids and Salt

18%182mg

Calcium

30%300mg

182 mgvs300 mg

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

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93%0.84mg

Copper

79.6%0.72mg

0.84 mgvs0.72 mg

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

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Fluoride

11%438μg

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

NA μgvs438 μg

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

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112%8.98mg

Iron

152%12mg

8.98 mgvs12 mg

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

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62.2%261mg

Magnesium

71.4%300mg

261 mgvs300 mg

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

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161%3.7mg

Manganese

298%6.85mg

3.7 mgvs6.85 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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61.7%432mg

Phosphorus

35.7%250mg

432 mgvs250 mg

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

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102%3466mg

Potassium

78%2650mg

3466 mgvs2650 mg

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

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14.5%7.95μg

Selenium

3.03%1.67μg

7.95 μgvs1.67 μg

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

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58.3%875mg

Sodium

159%2383mg

875 mgvs2383 mg

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

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36%3.98mg

Zinc

51.5%5.67mg

3.98 mgvs5.67 mg

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

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26.7%989g

Water

41%1522g

989 gvs1522 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 Boiled Beets vs Canned Beets with Liquids and Salt:

Boiled and Drained Beets have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B9 than Canned Beets Solids and Liquids with Salt.
While Canned Beets Solids and Liquids with Salt contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Boiled and Drained Beets.
Both Boiled and Drained Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Vitamin B6 and Vitamin C per 500 kcal.
Both Boiled and Drained 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 500 kcal.

Comparing minerals per 500 calories for Boiled Beets vs Canned Beets with Liquids and Salt:

Boiled and Drained Beets have 1.7 times more Phosphorus, 1.3 times more Potassium and 4.8 times more Selenium than Canned Beets Solids and Liquids with Salt.
While Canned Beets Solids and Liquids with Salt contain 1.7 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese, 2.7 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Boiled and Drained Beets.
Both Boiled and Drained Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Beets have 1.6 times more Protein than Canned Beets Solids and Liquids with Salt.
Both Boiled and Drained Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
Both Boiled and Drained 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 500 kcal.

Compare more foods per 500 kcal:

Boiled BeetsVS Canned BeetsCanned Beets with Liquids and SaltVS Canned Beets

Compare Foods

Comparing Nutrients in 500 calories Boiled BeetsVS Canned Beets with Liquids and Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: