Comparing Nutrients in 1 kilogram Canned Harvard Beets with Liquids VS Yam

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Yam	5%	1%	94%

Macro Nutrients

	Canned Harvard Beets with Liquids	Yam	Recommended Dietary Allowance
Energy	25% 730kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	214% 279g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	65.8% 25g	108% 41g	38g per day for Men 19-50 years
Protein	15% 8.4g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Yam	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	225% 2.93mg	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	72.5% 290μg	57.5% 230μg	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	26.7% 24mg	190% 171mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Yam	Recommended Dietary Allowance
Calcium	11% 110mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	198% 1.78mg	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	45% 3.6mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	173% 3.97mg	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	24.3% 170mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	240% 8160mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	108% 1620mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	21.7% 802g	19% 696g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Yam per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Harvard Beets with Liquids versus 1 kg of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Harvard Beets with Liquids vs Yam:

• 1 kilogram of Canned Harvard Beets with Liquids has 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Yam.
• While 1 kg of Raw Yam contains 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 Solids and Liquids.
• 1 kilogram of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Harvard Beets Solids and Liquids as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Harvard Beets with Liquids vs Yam:

• 1 kilogram of Canned Harvard Beets with Liquids has 1.6 times more Selenium and 18 times more Sodium than Yam.
• While 1 kg of Raw Yam contains 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 Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Yam contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Yam lack sufficient amounts of Selenium
• Both Canned Harvard Beets Solids and Liquids as well as Raw Yam lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Yam contains 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 Solids and Liquids.
• 1 kilogram of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• Both Canned Harvard Beets Solids and Liquids as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.