Comparing Nutrients in 14 ounces Canned Harvard Beets with Liquids VS Yam

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Yam	5%	1%	94%

Macro Nutrients

	Canned Harvard Beets with Liquids	Yam	Recommended Dietary Allowance
Energy	10% 290kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	26% 9.92g	43% 16.3g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Yam	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	89.5% 1.16mg	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	28.8% 115μg	23% 91μg	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	10.6% 9.53mg	75.4% 68mg	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	NA	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Yam	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	78.5% 0.71mg	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	18% 1.43mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	68.5% 1.58mg	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	9.64% 67.5mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.6% 318g	7.47% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Yam per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Harvard Beets with Liquids versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Harvard Beets with Liquids vs Yam:

• 14 ounces of Canned Harvard Beets with Liquids have 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Yam.
• While 14 oz of Raw Yam contain 11.2 times more Vitamin B1, 6.6 times more Vitamin B3, 2.1 times more Vitamin B5, 5.3 times more Vitamin B6 and 7.1 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• 14 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Harvard Beets Solids and Liquids as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Harvard Beets with Liquids vs Yam:

• 14 ounces of Canned Harvard Beets with Liquids have 1.6 times more Selenium and 18 times more Sodium than Yam.
• While 14 oz of Raw Yam contain 1.8 times more Copper, 1.5 times more Iron, 1.6 times more Manganese, 3.2 times more Phosphorus and 5 times more Potassium than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Yam contain similar levels of Magnesium and Zinc per 14 ounces.
• 14 ounces of Yam lack sufficient amounts of Selenium
• Both Canned Harvard Beets Solids and Liquids as well as Raw Yam lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Yam contain 1.6 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Canned Harvard Beets Solids and Liquids.
• 14 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• Both Canned Harvard Beets Solids and Liquids as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.