Comparing Nutrients in 7 ounces Canned Harvard Beets with Liquids VS Boiled Yambean

Macros Ratio

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

Macro Nutrients

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Energy	5% 145kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.8% 36g	13.5% 17.5g	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	2.98% 1.67g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	2.36% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	6.1% 0.079mg	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	14.4% 57.5μg	3.97% 16μg	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	5.3% 4.76mg	31% 28mg	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

	Canned Harvard Beets with Liquids	Boiled Yambean	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	10% 0.091mg	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	8.93% 0.71mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	4.9% 0.11mg	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	4.8% 33.7mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.83% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Harvard Beets with Liquids vs Boiled Yambean :

• Canned Harvard Beets Solids and Liquids have 1.8 times more Vitamin B2, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 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.
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Harvard Beets with Liquids vs Boiled Yambean :

• Canned Harvard Beets Solids and Liquids have 2.1 times more Copper, 1.7 times more Magnesium, 4.2 times more Manganese, 1.2 times more Potassium, 1.6 times more Selenium, 40.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 1.6 times more Iron than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Boiled and Drained Yambean have similar amounts of Calcium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Harvard Beets Solids and Liquids have 1.9 times more Energy and 2.1 times more Carbohydrate than Boiled and Drained Yambean .
• Both Canned Harvard Beets Solids and Liquids and Boiled and Drained Yambean have similar amounts of Protein per 7 oz.
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Yambean have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.