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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Boiled Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	13% 380kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	125% 163g	130g per day for Men 19-50 years
Sugars	NA	152% 111g	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	21% 8g	38g per day for Men 19-50 years
Protein	13% 7.2g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	38.5% 0.5mg	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	20% 80μg	67.5% 270μg	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	157% 141mg	25.6% 23mg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	129% 1.16mg	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	71.3% 5.7mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	96% 2.2mg	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	23% 160mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	99% 1490mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.3% 901g	22% 819g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 1.7 times more Vitamin B1 and 6.1 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Yambean as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Yambean has 1.4 times more Iron than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 2.5 times more Copper, 1.4 times more Magnesium, 3.9 times more Manganese, 1.4 times more Selenium, 37.3 times more Sodium and 1.7 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Calcium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pickled Beets Solids and Liquids contain 1.7 times more Energy and 1.8 times more Carbohydrate than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Yambean as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.