Comparing Nutrients in 1 kilogram Canned Harvard Beets with Liquids VS Boiled Yambean

Macros Ratio

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

Macro Nutrients

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Energy	25% 730kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	68% 88.2g	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	15% 8.4g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	30.8% 0.4mg	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	20% 80μg	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	157% 141mg	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

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	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	45% 3.6mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	24.8% 0.57mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	39.7% 1350mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	21.7% 802g	24.3% 901g	3700g per day for Men 19-50 years

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

• Canned Harvard Beets Solids and Liquids have 1.8 times more Vitamin B2, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 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.
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Harvard Beets Solids and Liquids have 2.1 times more Copper, 1.7 times more Magnesium, 4.2 times more Manganese, 1.2 times more Potassium, 1.6 times more Selenium, 40.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 1.6 times more Iron than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Boiled and Drained Yambean have similar amounts of Calcium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Harvard Beets Solids and Liquids have 1.9 times more Energy and 2.1 times more Carbohydrate than Boiled and Drained Yambean .
• Both Canned Harvard Beets Solids and Liquids and Boiled and Drained Yambean have similar amounts of Protein per 1 kg.
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Yambean have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.