Comparing Nutrients in 14 ounces Young Winged Beans VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Young Winged Beans	53%	15%	32%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Young Winged Beans	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	6.7% 194kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	55.5% 72g	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	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	49.3% 27.6g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.23mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	16.8% 0.22mg	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	65.5% 262μg	28.8% 115μg	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	80.7% 72.6mg	10.6% 9.53mg	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

	Young Winged Beans	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	42.8% 0.38mg	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	74.4% 5.95mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	41.6% 0.96mg	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	21% 147mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.34% 345g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Winged Beans VS Canned Harvard Beets with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Young Winged Beans vs Canned Harvard Beets with Liquids:

• 14 ounces of Young Winged Beans have 14 times more Vitamin B1, 2 times more Vitamin B2, 10.7 times more Vitamin B3, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 7.6 times more Vitamin C than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 2.5 times more Vitamin B5 than Raw Young Winged Beans.
• 14 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• 14 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Young Winged Beans as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Young Winged Beans vs Canned Harvard Beets with Liquids:

• 14 ounces of Young Winged Beans have 7.6 times more Calcium, 4.2 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 1.9 times more Copper and 40.5 times more Sodium than Raw Young Winged Beans.
• Both Young Winged Beans and Canned Harvard Beets with Liquids contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Young Winged Beans have 8.3 times more Protein than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 1.5 times more Energy and 4.2 times more Carbohydrate than Raw Young Winged Beans.
• 14 ounces of Young Winged Beans provide inadequate amounts of Energy
• 14 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• Both Raw Young Winged Beans as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.