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

Macros Ratio

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

Macro Nutrients

	Canned Pickled Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Energy	10% 295kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	NA	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	30.8% 40g	130g per day for Men 19-50 years
Sugars	69% 50g	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	9.55% 3.63g	NA	38g per day for Men 19-50 years
Protein	6.48% 3.63g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	14% 0.18mg	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	30.6% 122μg	9.07% 36.3μg	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	11.6% 10.4mg	71% 64mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	23% 0.21mg	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	23.2% 1.86mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	11.2% 0.26mg	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	11% 77mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	10% 371g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pickled Beets with Liquids VS Boiled Yambean per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Pickled Beets with Liquids versus 1 lb of Boiled Yambean to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 pound of Canned Pickled Beets with Liquids has 2.5 times more Copper, 1.4 times more Magnesium, 3.9 times more Manganese, 37.3 times more Sodium and 1.7 times more Zinc than Boiled Yambean .
• While 1 lb of Boiled and Drained Yambean contains 1.4 times more Iron than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets with Liquids and Boiled Yambean contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Boiled Yambean lack sufficient amounts of Zinc
• Both Canned Pickled Beets Solids and Liquids as well as Boiled and Drained Yambean lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pickled Beets with Liquids has 1.7 times more Energy and 1.8 times more Carbohydrate than Boiled Yambean .
• 1 pound of Boiled Yambean provide inadequate amounts of Energy
• Both Canned Pickled Beets Solids and Liquids as well as Boiled and Drained Yambean provide inadequate amounts of Protein in one pound.