Nutrient Comparison: Yam VS Canned Harvard Beets with Liquids per 14 oz
Compare the macro and micronutrient content in 14 oz of Yam 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 Yam vs Canned Harvard Beets with Liquids:
- 14 ounces of Yam have 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 with Liquids.
- While 14 oz of Canned Harvard Beets Solids and Liquids contain 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Yam.
- 14 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
- Both Raw Yam as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Yam vs Canned Harvard Beets with Liquids:
- 14 ounces of Yam have 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 with Liquids.
- While 14 oz of Canned Harvard Beets Solids and Liquids contain 1.6 times more Selenium and 18 times more Sodium than Raw Yam.
- Both Yam and Canned Harvard Beets with Liquids contain similar levels of Magnesium and Zinc per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Selenium
- Both Raw Yam as well as Canned Harvard Beets Solids and Liquids lack sufficient amounts of Calcium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Yam have 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 with Liquids.
- 14 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
- Both Raw Yam as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.