Comparing Nutrients in 300 calories Boiled Yambean VS Canned Harvard Beets with Liquids

Weight per 300 calories

• Boiled Yambean: 790g
• Canned Harvard Beets with Liquids: 411g

Canned Harvard Beets Solids and Liquids have 1.9 times more energy per unit of mass than Boiled and Drained Yambean , which is average in comparison to other foods. Boiled Yambean having low energy density.

Which food has more nutrients per 300 calories - Boiled Yambean or Canned Harvard Beets with Liquids?

Macros Ratio

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

Macro Nutrients

	Boiled Yambean	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.25% 0.25g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	57.5% 74.7g	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	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	10% 5.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.42% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	2.16% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	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	15.8% 63μg	29.8% 119μg	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	124% 111mg	11% 9.86mg	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

	Boiled Yambean	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	8.7% 87mg	4.52% 45.2mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	44.3% 0.4mg	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	56.3% 4.5mg	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	43% 0.99mg	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	18% 126mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	8.2% 4.52μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	44.4% 666mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	19.2% 711g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Yambean vs Canned Harvard Beets with Liquids:

• Boiled and Drained Yambean has 3.3 times more Vitamin B1, 4.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 11.3 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.9 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled and Drained Yambean as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Yambean vs Canned Harvard Beets with Liquids:

• Boiled and Drained Yambean has 1.9 times more Calcium, 3 times more Iron, 1.8 times more Phosphorus, 1.6 times more Potassium, 1.2 times more Selenium, 1.3 times more Zinc and 2.2 times more Water than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.2 times more Manganese and 21.1 times more Sodium than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Harvard Beets Solids and Liquids have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Yambean has 1.6 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Boiled and Drained Yambean and Canned Harvard Beets Solids and Liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Yambean as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.