Comparing Nutrients in 500 calories Yambean VS Canned Pickled Beets with Liquids

Weight per 500 calories

• Yambean: 1316g
• Canned Pickled Beets with Liquids: 769g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.22% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	96% 125g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	117% 85g	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	170% 64.5g	16% 6.15g	38g per day for Men 19-50 years
Protein	17% 9.47g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	1.7% 15.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	29.6% 0.38mg	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	39.5% 158μg	52% 208μg	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	295% 266mg	19.7% 17.7mg	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	40.4% 6.05mg	3.08% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.95μg	1.92% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	15.8% 158mg	8.46% 84.6mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	99% 0.89mg	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	99% 7.9mg	39.4% 3.15mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	73.6% 1.7mg	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	34% 237mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	58% 1974mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	76.4% 1146mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	32% 1185g	17% 630g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.