Comparing Nutrients in 5 ounces Boiled Yambean VS Canned Harvard Beets with Liquids

Macros Ratio

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

Macro Nutrients

	Boiled Yambean	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	1.86% 54kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	NA	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	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	9.6% 12.5g	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	1.82% 1.02g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	2.83% 11.3μg	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	22.2% 20mg	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

	Boiled Yambean	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	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	10% 0.81mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	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	3.24% 22.7mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	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	0.38% 5.67mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.07% 114g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 1.7 times more Vitamin B1, 2.3 times more Vitamin B3 and 5.9 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled and Drained Yambean as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Yambean has 1.6 times more Iron than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.1 times more Copper, 1.7 times more Magnesium, 4.2 times more Manganese, 1.6 times more Selenium, 40.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Harvard Beets Solids and Liquids have similar amounts of Calcium, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Harvard Beets Solids and Liquids contain 1.9 times more Energy and 2.1 times more Carbohydrate than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Harvard Beets Solids and Liquids have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Yambean as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.