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

Macros Ratio

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

Macro Nutrients

	Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	5.94% 172kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	30.8% 40g	57% 74g	130g per day for Men 19-50 years
Sugars	11.3% 8.16g	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	58.5% 22.2g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	13.6% 54.4μg	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	102% 92mg	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	14% 2.1mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	34% 2.72mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	11.7% 81.6mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	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	1.2% 18mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 409g	10% 371g	3700g per day for Men 19-50 years

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

• Raw Yambean has 2 times more Vitamin B1, 8.8 times more Vitamin C and 7.7 times more Vitamin E 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 and 2.3 times more Vitamin B9 than Raw Yambean .
• Both Raw Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Yambean as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Raw Yambean has 1.5 times more Iron and 1.3 times more Potassium than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 2.4 times more Copper, 3.7 times more Manganese, 1.4 times more Selenium, 37.3 times more Sodium and 1.6 times more Zinc than Raw Yambean .
• Both Raw Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Calcium, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Yambean has 6.1 times more Fiber than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.7 times more Energy, 1.8 times more Carbohydrate and 6.1 times more Sugars than Raw Yambean .
• Both Raw Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Protein per 1 lb.
• Both Raw Yambean as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.