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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Boiled Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	1.86% 54kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	NA	0.058% 0.018g	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	0.23% 0.038g	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	17.8% 23g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.7g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	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	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	2.22% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	5.45% 0.071mg	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	9.57% 38.3μg	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	3.62% 3.26mg	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	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Canned Pickled 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	18.3% 0.16mg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	13.6% 0.31mg	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	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	14% 211mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.14% 116g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 1.7 times more Vitamin B1 and 6.1 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled and Drained Yambean as well as Canned Pickled 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 Pickled Beets with Liquids:

• Boiled and Drained Yambean has 1.4 times more Iron than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 2.5 times more Copper, 1.4 times more Magnesium, 3.9 times more Manganese, 1.4 times more Selenium, 37.3 times more Sodium and 1.7 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Calcium, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pickled Beets Solids and Liquids contain 1.7 times more Energy and 1.8 times more Carbohydrate than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Yambean as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.