Comparing Nutrients in 100 grams Boiled BeetsVS Canned Beets

Macros Ratio

Protein Fat Carbs

Boiled Beets

14%

83%

Canned Beets

11%

85%

100 g ▼

Macro Nutrients

Boiled Beetsvs Canned Beets

1.5%44kcal

Energy

1.07%31kcal

44 kcalvs31 kcal

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

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0.19%0.18g

Fat

0.14%0.14g

0.18 gvs0.14 g

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

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0.088%0.028g

Saturated Fat

0.069%0.022g

0.028 gvs0.022 g

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

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0.31%0.005g

Omega 3

0.25%0.004g

0.005 gvs0.004 g

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

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0.34%0.058g

Omega 6

0.26%0.045g

0.058 gvs0.045 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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7.66%9.96g

Carbohydrate

5.55%7.2g

9.96 gvs7.2 g

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

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11%7.96g

Sugars

7.6%5.5g

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

7.96 gvs5.5 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5.26%2g

Fiber

4.74%1.8g

2 gvs1.8 g

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

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3%1.68g

Protein

1.63%0.91g

1.68 gvs0.91 g

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

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Vitamins

Boiled Beetsvs Canned Beets

0.22%2μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

2 μgvs1 μg

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

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2.25%0.027mg

Vitamin B1

0.83%0.01mg

Thiamine

0.027 mgvs0.01 mg

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

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3.08%0.04mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.04 mgvs0.04 mg

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

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2.07%0.33mg

Vitamin B3

0.98%0.16mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs0.16 mg

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

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2.9%0.15mg

Vitamin B5

3.1%0.16mg

Pantothenic acid

0.15 mgvs0.16 mg

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

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5.15%0.067mg

Vitamin B6

4.4%0.057mg

Pyridoxine

0.067 mgvs0.057 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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20%80μg

Vitamin B9

7.5%30μg

Folates and Folic Acid

80 μgvs30 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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4%3.6mg

Vitamin C

4.56%4.1mg

Ascorbic acid

3.6 mgvs4.1 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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0.27%0.04mg

Vitamin E

0.2%0.03mg

Tocopherols and Tocotrienols

0.04 mgvs0.03 mg

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

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0.17%0.2μg

Vitamin K

0.17%0.2μg

Phytomenadione or phylloquinone

0.2 μgvs0.2 μg

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

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Minerals

Boiled Beetsvs Canned Beets

1.6%16mg

Calcium

1.5%15mg

16 mgvs15 mg

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

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8.22%0.074mg

Copper

6.56%0.059mg

0.074 mgvs0.059 mg

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

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Fluoride

0.66%26.3μg

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

NA μgvs26.3 μg

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

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9.88%0.79mg

Iron

22.8%1.82mg

0.79 mgvs1.82 mg

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

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5.48%23mg

Magnesium

4.05%17mg

23 mgvs17 mg

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

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14%0.33mg

Manganese

12.5%0.29mg

0.33 mgvs0.29 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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5.43%38mg

Phosphorus

2.43%17mg

38 mgvs17 mg

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

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8.97%305mg

Potassium

4.35%148mg

305 mgvs148 mg

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

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1.27%0.7μg

Selenium

0.91%0.5μg

0.7 μgvs0.5 μg

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

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5.13%77mg

Sodium

13%194mg

77 mgvs194 mg

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

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3.2%0.35mg

Zinc

1.9%0.21mg

0.35 mgvs0.21 mg

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

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2.35%87g

Water

2.46%91g

87 gvs91 g

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

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Lets compare vitamin content per 100 grams of Boiled Beets vs Canned Beets:

Boiled and Drained Beets have 2.7 times more Vitamin B1, 2.1 times more Vitamin B3 and 2.7 times more Vitamin B9 than Canned Beets, Solids.
Both Boiled and Drained Beets and Canned Beets, Solids have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 100 g.
Both Boiled and Drained Beets as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Boiled Beets vs Canned Beets:

Boiled and Drained Beets have 1.3 times more Copper, 1.4 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Canned Beets, Solids.
While Canned Beets, Solids contain 2.3 times more Iron and 2.5 times more Sodium than Boiled and Drained Beets.
Both Boiled and Drained Beets and Canned Beets, Solids have similar amounts of Calcium, Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Boiled and Drained Beets have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Protein than Canned Beets, Solids.
Both Boiled and Drained Beets and Canned Beets, Solids have similar amounts of Fiber per 100 g.
Both Boiled and Drained Beets as well as Canned Beets, Solids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Boiled BeetsVS Canned Beets with Liquids and SaltCanned BeetsVS Canned Beets with Liquids and SaltBoiled BeetsVS Beet GreensCanned BeetsVS Beet Greens

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Comparing Nutrients in 100 grams Boiled BeetsVS Canned Beets

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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