Comparing Nutrients in 1 pound Yam VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Yam	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	18.5% 535kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	57% 74g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	69% 50g	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	49% 18.6g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	12.4% 6.94g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Yam	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	17.4% 0.23mg	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	26% 104μg	30.6% 122μg	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	86% 77.6mg	11.6% 10.4mg	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	10.6% 1.6mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	7.7% 77mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	58.5% 0.53mg	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	30.6% 2.45mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	43.4% 1mg	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	35.6% 249mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	109% 3701mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.53% 316g	10% 371g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Yam has 11.2 times more Vitamin B1, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 5.9 times more Vitamin B6, 7.4 times more Vitamin C and 5.8 times more Vitamin E than Canned Pickled Beets with Liquids.
• While 1 lb of Canned Pickled Beets Solids and Liquids contains 1.5 times more Vitamin B2 than Raw Yam.
• Both Yam and Canned Pickled Beets with Liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Raw Yam as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Yam has 1.5 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus and 7.1 times more Potassium than Canned Pickled Beets with Liquids.
• While 1 lb of Canned Pickled Beets Solids and Liquids contains 16.6 times more Sodium than Raw Yam.
• Both Yam and Canned Pickled Beets with Liquids contain similar levels of Zinc per one pound.
• Both Raw Yam as well as Canned Pickled Beets Solids and Liquids lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yam has 1.8 times more Energy, 1.7 times more Carbohydrate, 5.1 times more Fiber and 1.9 times more Protein than Canned Pickled Beets with Liquids.
• While 1 lb of Canned Pickled Beets Solids and Liquids contains 22.1 times more Sugars than Raw Yam.
• 1 pound of Canned Pickled Beets with Liquids provide inadequate amounts of Protein
• Both Raw Yam as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.