Comparing Nutrients in 14 ounces Canned Harvard Beets with Liquids VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Energy	10% 290kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	5.95% 3.33g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	12.2% 0.16mg	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	7.94% 31.8μg	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	62% 56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	20.3% 0.18mg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	9.84% 0.23mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	15.8% 536mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.66% 357g	3700g per day for Men 19-50 years

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

• Canned Harvard Beets Solids and Liquids have 1.8 times more Vitamin B2, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 1.7 times more Vitamin B1, 2.3 times more Vitamin B3 and 5.9 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Harvard Beets Solids and Liquids have 2.1 times more Copper, 1.7 times more Magnesium, 4.2 times more Manganese, 1.2 times more Potassium, 1.6 times more Selenium, 40.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 1.6 times more Iron than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Boiled and Drained Yambean have similar amounts of Calcium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Harvard Beets Solids and Liquids have 1.9 times more Energy and 2.1 times more Carbohydrate than Boiled and Drained Yambean .
• Both Canned Harvard Beets Solids and Liquids and Boiled and Drained Yambean have similar amounts of Protein per 14 oz.
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Yambean have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.