Comparing Nutrients in 14 ounces Yambean VS Canned Harvard Beets with Liquids

Macros Ratio

Protein Fat Carbs

Yambean

91%

Canned Harvard Beets with Liquids

95%

14 oz ▼

Macro Nutrients

Yambean vs Canned Harvard Beets with Liquids

5.2%151kcal

Energy

10%290kcal

151 kcalvs290 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.37%0.36g

Fat

0.25%0.24g

0.36 gvs0.24 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.26%0.083g

Saturated Fat

0.11%0.036g

0.083 gvs0.036 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.47%0.056g

Omega 3

0.5%0.008g

0.056 gvs0.008 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.12g

Omega 6

0.42%0.071g

0.12 gvs0.071 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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27%35g

Carbohydrate

55.5%72g

35 gvs72 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.85%7.14g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.14 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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51%19.4g

Fiber

26%9.92g

19.4 gvs9.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.86g

Protein

5.95%3.33g

2.86 gvs3.33 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Yambean vs Canned Harvard Beets with Liquids

0.44%3.97μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

3.97 μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.6%0.079mg

Vitamin B1

3.3%0.04mg

Thiamine

0.079 mgvs0.04 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.85%0.12mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.12 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.96%0.79mg

Vitamin B3

2.1%0.33mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs0.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.7%0.54mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.54 mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B6

16.8%0.22mg

Pyridoxine

0.17 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12%47.6μg

Vitamin B9

28.8%115μg

Folates and Folic Acid

47.6 μgvs115 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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89%80mg

Vitamin C

10.6%9.53mg

Ascorbic acid

80 mgvs9.53 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12%1.83mg

Vitamin E

Tocopherols and Tocotrienols

1.83 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.99%1.2μg

Vitamin K

Phytomenadione or phylloquinone

1.2 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Yambean vs Canned Harvard Beets with Liquids

4.76%47.6mg

Calcium

4.37%43.7mg

47.6 mgvs43.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg

Copper

42.8%0.38mg

0.19 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29.8%2.4mg

Iron

18%1.43mg

2.4 mgvs1.43 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.3%47.6mg

Magnesium

18%75.4mg

47.6 mgvs75.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.4%0.24mg

Manganese

41.6%0.96mg

0.24 mgvs0.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.2%71.4mg

Phosphorus

9.64%67.5mg

71.4 mgvs67.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.5%595mg

Potassium

19%651mg

595 mgvs651 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg

Selenium

7.94%4.37μg

2.78 μgvs4.37 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.06%16mg

Sodium

43%643mg

16 mgvs643 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.77%0.64mg

Zinc

8.3%0.91mg

0.64 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.66%357g

Water

8.6%318g

357 gvs318 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Yambean vs Canned Harvard Beets with Liquids:

Raw Yambean has 2 times more Vitamin B1, 2.4 times more Vitamin B3 and 8.4 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
While Canned Harvard Beets Solids and Liquids contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Yambean .
Both Raw Yambean and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B5 per 14 oz.
Both Raw Yambean as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yambean vs Canned Harvard Beets with Liquids:

Raw Yambean has 1.7 times more Iron than Canned Harvard Beets Solids and Liquids.
While Canned Harvard Beets Solids and Liquids contain 2 times more Copper, 1.6 times more Magnesium, 4 times more Manganese, 1.6 times more Selenium, 40.5 times more Sodium and 1.4 times more Zinc than Raw Yambean .
Both Raw Yambean and Canned Harvard Beets Solids and Liquids have similar amounts of Calcium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Yambean has 2 times more Fiber than Canned Harvard Beets Solids and Liquids.
While Canned Harvard Beets Solids and Liquids contain 1.9 times more Energy and 2.1 times more Carbohydrate than Raw Yambean .
Both Raw Yambean and Canned Harvard Beets Solids and Liquids have similar amounts of Protein per 14 oz.
Both Raw Yambean as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Yambean VS Boiled Yambean Canned Harvard Beets with LiquidsVS Boiled Yambean Yambean VS Canned Pickled Beets with LiquidsCanned Harvard Beets with LiquidsVS Canned Pickled Beets with Liquids

Compare Foods

Comparing Nutrients in 14 ounces Yambean VS Canned Harvard Beets with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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