Nutrient Comparison: Yam VS Canned Harvard Beets with Liquids per 5 oz
Compare the macro and micronutrient content in 5 oz of Yam 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 Yam vs Canned Harvard Beets with Liquids:
- 5 ounces of Yam have 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 with Liquids.
- While 5 oz of Canned Harvard Beets Solids and Liquids contain 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Yam.
- 5 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
- Both Raw Yam 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 Yam vs Canned Harvard Beets with Liquids:
- 5 ounces of Yam have 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 with Liquids.
- While 5 oz of Canned Harvard Beets Solids and Liquids contain 1.6 times more Selenium and 18 times more Sodium than Raw Yam.
- Both Yam and Canned Harvard Beets with Liquids contain similar levels of Magnesium and Zinc per five ounces.
- 5 ounces of Yam lack sufficient amounts of Selenium
- Both Raw Yam as well as Canned Harvard Beets Solids and Liquids lack sufficient amounts of Calcium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Yam have 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 with Liquids.
- 5 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
- Both Raw Yam as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.