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

Weight per 300 calories

• Boiled Yambean: 790g
• Canned Pickled Beets with Liquids: 462g

Canned Pickled Beets Solids and Liquids have 1.7 times more energy per unit of mass than Boiled and Drained Yambean , which is low in comparison to other foods. Boiled Yambean having low energy density.

Which food has more nutrients per 300 calories - Boiled Yambean or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	0.73% 0.12g	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	57.8% 75g	130g per day for Men 19-50 years
Sugars	NA	70.3% 51g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	10% 5.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	1.03% 9.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	17.8% 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	31% 125μg	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	11.8% 10.6mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	8.7% 87mg	5.08% 50.8mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	59.5% 0.54mg	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	23.7% 1.9mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	44% 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	18% 126mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	19.2% 711g	10.2% 378g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 2.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 10.5 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 2 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 B2 per 300 kcal.
• 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 300 kcal.

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

• Boiled and Drained Yambean has 1.7 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.9 times more Water than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.5 times more Copper, 2.3 times more Manganese and 21.8 times more Sodium than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Yambean has 1.5 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Boiled and Drained Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Yambean as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.