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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Yambean	Canned Harvard Beets with Liquids	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	5.62% 0.067mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	7.94% 31.8μg	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	62% 56mg	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

	Boiled Yambean	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	28.3% 2.26mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	9.07% 63.5mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	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	5.4% 0.6mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.66% 357g	8.6% 318g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 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.
• While Canned Harvard Beets Solids and Liquids contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Yambean as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

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

Comparison of macro-nutrients per 14 ounces:

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