Comparing Nutrients in 5 ounces Canned Harvard Beets with LiquidsVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Canned Harvard Beets with Liquids

95%

Blanched Almonds

14%

75%

11%

5 oz ▼

Macro Nutrients

Canned Harvard Beets with Liquidsvs Blanched Almonds

3.57%103kcal

Energy

29%836kcal

103 kcalvs836 kcal

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

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0.088%0.085g

Fat

76.7%74.4g

0.085 gvs74.4 g

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

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0.04%0.013g

Saturated Fat

17.5%5.6g

0.013 gvs5.6 g

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

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0.18%0.003g

Omega 3

0.35%0.006g

0.003 gvs0.006 g

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

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0.15%0.026g

Omega 6

103%17.5g

0.026 gvs17.5 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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20%25.8g

Carbohydrate

20.4%26.5g

25.8 gvs26.5 g

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

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Sugars

9.05%6.56g

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

NA gvs6.56 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.043g

NA gvs0.043 g

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

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Sucrose

%6.32g

NA gvs6.32 g

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

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9.33%3.54g

Fiber

37%14g

3.54 gvs14 g

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

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2.13%1.2g

Protein

54%30.3g

1.2 gvs30.3 g

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

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Vitamins

Canned Harvard Beets with Liquidsvs Blanched Almonds

0.16%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

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

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1.2%0.014mg

Vitamin B1

22.6%0.27mg

Thiamine

0.014 mgvs0.27 mg

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

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5.45%0.071mg

Vitamin B2

77.5%1mg

Riboflavin

0.071 mgvs1 mg

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

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0.74%0.12mg

Vitamin B3

31%4.96mg

Niacin, nicotinic acid, niacinamide

0.12 mgvs4.96 mg

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

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4.25%0.21mg

Vitamin B5

8.9%0.45mg

Pantothenic acid

0.21 mgvs0.45 mg

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

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6%0.078mg

Vitamin B6

12.5%0.16mg

Pyridoxine

0.078 mgvs0.16 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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10.3%41μg

Vitamin B9

17.4%69.5μg

Folates and Folic Acid

41 μgvs69.5 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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3.78%3.4mg

Vitamin C

0%0mg

Ascorbic acid

3.4 mgvs0 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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Vitamin E

224%33.7mg

Tocopherols and Tocotrienols

NA mgvs33.7 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Canned Harvard Beets with Liquidsvs Blanched Almonds

1.56%15.6mg

Calcium

33.5%335mg

15.6 mgvs335 mg

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

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15.3%0.14mg

Copper

162%1.46mg

0.14 mgvs1.46 mg

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

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Fluoride

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

NA μgvsNA μg

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

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6.38%0.51mg

Iron

58%4.65mg

0.51 mgvs4.65 mg

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

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6.4%27mg

Magnesium

90%380mg

27 mgvs380 mg

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

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15%0.34mg

Manganese

113%2.6mg

0.34 mgvs2.6 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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3.44%24mg

Phosphorus

97%682mg

24 mgvs682 mg

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

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6.84%232mg

Potassium

27.5%934mg

232 mgvs934 mg

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

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2.83%1.56μg

Selenium

8.25%4.54μg

1.56 μgvs4.54 μg

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

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15.3%230mg

Sodium

1.8%27mg

230 mgvs27 mg

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

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2.96%0.33mg

Zinc

38.3%4.2mg

0.33 mgvs4.2 mg

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

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3.07%114g

Water

0.17%6.4g

114 gvs6.4 g

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

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Lets compare vitamin content per 5 ounces of Canned Harvard Beets with Liquids vs Blanched Almonds:

Canned Harvard Beets Solids and Liquids have more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 19.1 times more Vitamin B1, 14.2 times more Vitamin B2, 41.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Harvard Beets Solids and Liquids.
Both Canned Harvard Beets Solids and Liquids as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Harvard Beets with Liquids vs Blanched Almonds:

Canned Harvard Beets Solids and Liquids have 8.5 times more Sodium and 17.8 times more Water than Blanched Almonds.
While Blanched Almonds contain 21.5 times more Calcium, 10.6 times more Copper, 9.1 times more Iron, 14.1 times more Magnesium, 7.6 times more Manganese, 28.3 times more Phosphorus, 4 times more Potassium, 2.9 times more Selenium and 12.9 times more Zinc than Canned Harvard Beets Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

Blanched Almonds contain 8.1 times more Energy, 875.3 times more Fat, 439.2 times more Saturated Fat, 686.9 times more Omega 6, 4 times more Fiber and 25.5 times more Protein than Canned Harvard Beets Solids and Liquids.
Both Canned Harvard Beets Solids and Liquids and Blanched Almonds have similar amounts of Carbohydrate per 5 oz.
Both Canned Harvard Beets Solids and Liquids as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Harvard Beets with LiquidsVS Canned Pickled Beets with LiquidsBlanched AlmondsVS Canned Pickled Beets with LiquidsCanned Harvard Beets with LiquidsVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 5 ounces Canned Harvard Beets with LiquidsVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: