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

Weight per 300 calories

• 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 Raw Yambean , which is low in comparison to other foods. Yambean having low energy density.

Which food has more nutrients per 300 calories - Yambean or 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	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	0.52% 0.17g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	19.6% 14.2g	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	102% 38.7g	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

	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	13% 0.16mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	23.7% 95μg	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	177% 159mg	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	24.2% 3.63mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.37μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	9.47% 95mg	5.08% 50.8mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	59.2% 4.74mg	23.7% 1.9mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	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	20.3% 142mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	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	11.5% 1.26mg	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 Yambean vs Canned Pickled Beets with Liquids:

• Raw Yambean has 3.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 15 times more Vitamin C and 13.1 times more Vitamin E than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.3 times more Vitamin B9 than Raw Yambean .
• Both Raw Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B2 per 300 kcal.
• 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 300 kcal.

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

• Raw Yambean has 1.9 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Water than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.4 times more Copper, 2.1 times more Manganese and 21.8 times more Sodium than Raw Yambean .
• Both Raw 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:

• Raw Yambean has 12 times more Omega 3, 10.5 times more Fiber and 1.5 times more Protein than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 3.6 times more Sugars than Raw Yambean .
• Both Raw Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Yambean as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.