Comparing Nutrients in 5 ounces BeetsVS Canned Beets with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Beets

14%

83%

Canned Beets with Liquids and Salt

88%

5 oz ▼

Macro Nutrients

Beetsvs Canned Beets with Liquids and Salt

2.1%61kcal

Energy

1.47%42.5kcal

61 kcalvs42.5 kcal

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

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0.25%0.24g

Fat

0.13%0.13g

0.24 gvs0.13 g

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

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0.12%0.038g

Saturated Fat

0.049%0.016g

0.038 gvs0.016 g

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

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0.44%0.007g

Omega 3

0.18%0.003g

0.007 gvs0.003 g

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

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0.46%0.078g

Omega 6

0.19%0.033g

0.078 gvs0.033 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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10.4%13.6g

Carbohydrate

7.8%10g

13.6 gvs10 g

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

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13.2%9.6g

Sugars

12.8%9.26g

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

9.6 gvs9.26 g

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

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Fructose

0.39%0.28g

≤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 gvs0.28 g

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

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Glucose

%0.4g

NA gvs0.4 g

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

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Sucrose

%7.44g

NA gvs7.44 g

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

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10.4%3.97g

Fiber

4.48%1.7g

3.97 gvs1.7 g

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

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4.08%2.3g

Protein

1.85%1.03g

2.3 gvs1.03 g

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

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Vitamins

Beetsvs Canned Beets with Liquids and Salt

0.31%2.83μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

2.83 μgvs1.4 μg

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

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3.66%0.044mg

Vitamin B1

1.2%0.014mg

Thiamine

0.044 mgvs0.014 mg

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

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4.36%0.057mg

Vitamin B2

4.14%0.054mg

Riboflavin

0.057 mgvs0.054 mg

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

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2.96%0.47mg

Vitamin B3

1.34%0.21mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs0.21 mg

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

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4.4%0.22mg

Vitamin B5

4.25%0.21mg

Pantothenic acid

0.22 mgvs0.21 mg

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

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7.3%0.095mg

Vitamin B6

6%0.078mg

Pyridoxine

0.095 mgvs0.078 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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38.6%155μg

Vitamin B9

10.3%41μg

Folates and Folic Acid

155 μgvs41 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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7.7%6.95mg

Vitamin C

4.4%3.97mg

Ascorbic acid

6.95 mgvs3.97 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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0.38%0.057mg

Vitamin E

0.28%0.043mg

Tocopherols and Tocotrienols

0.057 mgvs0.043 mg

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

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0.24%0.28μg

Vitamin K

0.24%0.28μg

Phytomenadione or phylloquinone

0.28 μgvs0.28 μg

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

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Minerals

Beetsvs Canned Beets with Liquids and Salt

2.27%22.7mg

Calcium

2.55%25.5mg

22.7 mgvs25.5 mg

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

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12%0.11mg

Copper

6.77%0.061mg

0.11 mgvs0.061 mg

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

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Fluoride

0.93%37.3μg

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

NA μgvs37.3 μg

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

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14%1.13mg

Iron

13%1.03mg

1.13 mgvs1.03 mg

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

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7.76%32.6mg

Magnesium

6.07%25.5mg

32.6 mgvs25.5 mg

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

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20.3%0.47mg

Manganese

25.3%0.58mg

0.47 mgvs0.58 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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8.1%56.7mg

Phosphorus

3.04%21.3mg

56.7 mgvs21.3 mg

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

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13.5%461mg

Potassium

6.63%225mg

461 mgvs225 mg

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

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1.8%0.99μg

Selenium

0.26%0.14μg

0.99 μgvs0.14 μg

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

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7.37%111mg

Sodium

13.5%203mg

111 mgvs203 mg

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

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4.5%0.5mg

Zinc

4.4%0.48mg

0.5 mgvs0.48 mg

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

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3.36%124g

Water

3.5%129g

124 gvs129 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 Beets vs Canned Beets with Liquids and Salt:

Raw Beets have 3.1 times more Vitamin B1, 2.2 times more Vitamin B3, 1.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
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 5 oz.

Comparing minerals per 5 ounces for Beets vs Canned Beets with Liquids and Salt:

Raw Beets have 1.7 times more Copper, 1.3 times more Magnesium, 2.7 times more Phosphorus, 2 times more Potassium and 7 times more Selenium than Canned Beets Solids and Liquids with Salt.
While Canned Beets Solids and Liquids with Salt contain 1.8 times more Sodium than Raw Beets.
Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Calcium, Iron, Manganese, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Beets have 1.4 times more Energy, 1.3 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Canned Beets Solids and Liquids with Salt.
Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Sugars per 5 oz.
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 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces BeetsVS Canned Beets with Liquids and Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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