Comparing Nutrients in 500 calories Canned Harvard Beets with Liquids VS Boiled Yambean

Weight per 500 calories

• Canned Harvard Beets with Liquids: 685g
• Boiled Yambean: 1316g

Canned Harvard Beets with Liquids have 1.9 times more energy per 100g than Boiled Yambean . It has average energy density when compared to other foods. Boiled and Drained Yambean having low energy density.

Which food has more nutrients per 500 calories - Canned Harvard Beets with Liquids or Boiled Yambean ?

Macros Ratio

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

Macro Nutrients

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	89.3% 116g	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	45% 17g	NA	38g per day for Men 19-50 years
Protein	10.3% 5.75g	17% 9.47g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	1.46% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.7% 0.068mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	40.5% 0.53mg	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	49.7% 199μg	26.3% 105μg	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	18.3% 16.4mg	206% 186mg	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

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Calcium	7.53% 75.3mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	67.3% 0.61mg	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	31% 2.47mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	32.6% 0.75mg	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	16.6% 116mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	52.2% 1776mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.53μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.58mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	15% 549g	32% 1185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Harvard Beets with Liquids vs Boiled Yambean :

• Canned Harvard Beets Solids and Liquids have 1.9 times more Vitamin B9 than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 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.
• Both Canned Harvard Beets Solids and Liquids and Boiled and Drained Yambean have similar amounts of Vitamin B2 per 500 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Harvard Beets with Liquids vs Boiled Yambean :

• Canned Harvard Beets Solids and Liquids have 2.2 times more Manganese and 21.1 times more Sodium than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 1.9 times more Calcium, 3 times more Iron, 1.8 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Zinc and 2.2 times more Water than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Boiled and Drained Yambean have similar amounts of Copper, Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Yambean contains 1.6 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Boiled and Drained Yambean have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Yambean have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.