Comparing Nutrients in 5 ounces Winged Bean Tuber VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Winged Bean Tuber	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	7.23% 210kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.28% 0.22g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.6% 40g	20% 25.8g	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	NA	9.33% 3.54g	38g per day for Men 19-50 years
Protein	29.4% 16.4g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.8% 0.54mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	6% 0.078mg	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	6.73% 27μg	10.3% 41μg	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	0% 0mg	3.78% 3.4mg	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

	Winged Bean Tuber	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	15.3% 0.14mg	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	35.4% 2.83mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	15% 0.34mg	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	9.1% 63.8mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	24.4% 831mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Canned Harvard Beets with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Winged Bean Tuber vs Canned Harvard Beets with Liquids:

• 5 ounces of Winged Bean Tuber have 37.9 times more Vitamin B1, 3 times more Vitamin B2, 19.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Canned Harvard Beets with Liquids.
• While 5 oz of Canned Harvard Beets Solids and Liquids contain 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
• 5 ounces of Winged Bean Tuber have insufficient amounts of Vitamin C
• 5 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Winged Bean Tuber as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Winged Bean Tuber vs Canned Harvard Beets with Liquids:

• 5 ounces of Winged Bean Tuber have 2.7 times more Calcium, 14.3 times more Copper, 5.6 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 3.6 times more Potassium and 6 times more Zinc than Canned Harvard Beets with Liquids.
• While 5 oz of Canned Harvard Beets Solids and Liquids contain 1.6 times more Selenium, 4.6 times more Sodium and 1.4 times more Water than Raw Winged Bean Tuber.
• 5 ounces of Winged Bean Tuber lack sufficient amounts of Selenium
• 5 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winged Bean Tuber have 2 times more Energy, 1.5 times more Carbohydrate and 13.8 times more Protein than Canned Harvard Beets with Liquids.
• 5 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• Both Raw Winged Bean Tuber as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.