Comparing Nutrients in 14 ounces Winged Bean Tuber VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Winged Bean Tuber	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	20.3% 587kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 112g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	NA	60.5% 44g	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	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	82.2% 46g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	6.23% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15.3% 0.2mg	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	19% 75.4μg	26.8% 107μg	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	0% 0mg	10% 9.13mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Tuber	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	12% 119mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	611% 5.5mg	51% 0.46mg	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	99% 7.94mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	38% 0.87mg	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	25.5% 179mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	68.4% 2326mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	6.16% 228g	8.8% 325g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Canned Pickled Beets with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Winged Bean Tuber vs Canned Pickled Beets with Liquids:

• 14 ounces of Winged Bean Tuber have 37.9 times more Vitamin B1, 3.1 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Canned Pickled Beets with Liquids.
• While 14 oz of Canned Pickled Beets Solids and Liquids contain 1.4 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Canned Pickled Beets with Liquids provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Winged Bean Tuber have insufficient amounts of Vitamin C
• 14 ounces of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Winged Bean Tuber as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Winged Bean Tuber vs Canned Pickled Beets with Liquids:

• 14 ounces of Winged Bean Tuber have 2.7 times more Calcium, 11.9 times more Copper, 4.9 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 2.6 times more Phosphorus, 5.1 times more Potassium and 5.3 times more Zinc than Canned Pickled Beets with Liquids.
• While 14 oz of Canned Pickled Beets Solids and Liquids contain 4.3 times more Sodium and 1.4 times more Water than Raw Winged Bean Tuber.
• 14 ounces of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium
• Both Raw Winged Bean Tuber as well as Canned Pickled Beets Solids and Liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Winged Bean Tuber have 2.3 times more Energy, 1.7 times more Carbohydrate and 14.5 times more Protein than Canned Pickled Beets with Liquids.
• 14 ounces of Canned Pickled Beets with Liquids provide inadequate amounts of Protein
• Both Raw Winged Bean Tuber as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.