Comparing Nutrients in 5 ounces Canned Harvard Beets with Liquids VS Yam

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Yam	5%	1%	94%

Macro Nutrients

	Canned Harvard Beets with Liquids	Yam	Recommended Dietary Allowance
Energy	3.57% 103kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	9.33% 3.54g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Yam	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	32% 0.42mg	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	10.3% 41μg	8.15% 32.6μg	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	3.78% 3.4mg	27% 24.2mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Yam	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	28% 0.25mg	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	6.38% 0.51mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	24.5% 0.56mg	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	3.44% 24mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.07% 114g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Harvard Beets with Liquids VS Yam per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Harvard Beets with Liquids versus 5 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Harvard Beets with Liquids vs Yam:

• 5 ounces of Canned Harvard Beets with Liquids have 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Yam.
• While 5 oz of Raw Yam contain 11.2 times more Vitamin B1, 6.6 times more Vitamin B3, 2.1 times more Vitamin B5, 5.3 times more Vitamin B6 and 7.1 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• 5 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Harvard Beets Solids and Liquids as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Harvard Beets with Liquids vs Yam:

• 5 ounces of Canned Harvard Beets with Liquids have 1.6 times more Selenium and 18 times more Sodium than Yam.
• While 5 oz of Raw Yam contain 1.8 times more Copper, 1.5 times more Iron, 1.6 times more Manganese, 3.2 times more Phosphorus and 5 times more Potassium than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Yam contain similar levels of Magnesium and Zinc per five ounces.
• 5 ounces of Yam lack sufficient amounts of Selenium
• Both Canned Harvard Beets Solids and Liquids as well as Raw Yam lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Yam contain 1.6 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Canned Harvard Beets Solids and Liquids.
• 5 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• Both Canned Harvard Beets Solids and Liquids as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.