Comparing Nutrients in 100 calories Canned Pickled Beets with Liquids VS Boiled Yambean

Weight per 100 calories

• Canned Pickled Beets with Liquids: 154g
• Boiled Yambean: 263g

Canned Pickled Beets with Liquids have 1.7 times more energy per 100g than Boiled Yambean . It has low energy density when compared to other foods. Boiled and Drained Yambean having low energy density.

Discover which food has more nutrients per 100 calories - Canned Pickled Beets with Liquids or Boiled Yambean ?

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Canned Pickled Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.12g	0.24% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.042g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	18% 23.2g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.24% 1.23g	NA	38g per day for Men 19-50 years
Protein	2.2% 1.23g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0.34% 3.08μg	0.29% 2.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.015mg	3.73% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	6.37% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	5.26% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.93% 3.54mg	41.2% 37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.62% 0.092mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.9% 0.63mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	6.52% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.74% 26mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	15.3% 229mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	3.6% 0.39mg	11mg per day for Men 19-50 years
Water	3.4% 126g	6.4% 237g	3700g per day for Men 19-50 years

Canned Pickled Beets With Liquids VS Boiled Yambean Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Pickled Beets with Liquids or Boiled Yambean ?

Lets compare vitamin content per 100 calories of Canned Pickled Beets with Liquids vs Boiled Yambean :

• 100 calories of Canned Pickled Beets with Liquids have 2 times more Vitamin B9 than Boiled Yambean .
• While 100 kcal of Boiled and Drained Yambean contain 2.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 10.5 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets with Liquids and Boiled Yambean provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin B1
• Both Canned Pickled Beets Solids and Liquids as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Pickled Beets with Liquids vs Boiled Yambean :

• 100 calories of Canned Pickled Beets with Liquids have 1.5 times more Copper, 2.3 times more Manganese and 21.8 times more Sodium than Boiled Yambean .
• While 100 kcal of Boiled and Drained Yambean contain 1.7 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.9 times more Water than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets with Liquids and Boiled Yambean contain similar levels of Selenium and Zinc per 100 calories.
• 100 calories of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Yambean contain 1.5 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets with Liquids and Boiled Yambean offer comparable quantities of Energy and Carbohydrate per 100 calories.