Comparing Nutrients in 100 calories Yambean VS Carrots

Weight per 100 calories

• Yambean: 263g
• Carrots: 244g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Yambean or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Yambean	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	18% 23.4g	130g per day for Men 19-50 years
Sugars	6.53% 4.74g	16% 11.6g	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	1.85% 1.34g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 8.76g	g per day for Men 19-50 years
Fiber	34% 13g	18% 6.83g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Yambean	Carrots	Recommended Dietary Allowance
Vitamin A	0.29% 2.63μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.87% 0.076mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.9% 31.6μg	11.6% 46.3μg	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	59% 53mg	16% 14.4mg	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	8.07% 1.2mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Carrots	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	19.7% 1.58mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.6mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	6.86% 0.16mg	15% 0.35mg	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	6.77% 47.4mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	3.83% 0.42mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	6.4% 237g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Yambean vs Carrots:

• Raw Yambean has 3.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 773.9 times more Vitamin A, 3.1 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 1.5 times more Vitamin B9, 1.3 times more Vitamin E and 40.8 times more Vitamin K than Raw Yambean .
• Both Raw Yambean as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yambean vs Carrots:

• Raw Yambean has 2.2 times more Iron and 7.6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium, 2.2 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 16 times more Sodium and 1.4 times more Zinc than Raw Yambean .
• Both Raw Yambean and Raw Carrots have similar amounts of Copper, Magnesium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Yambean has 7.6 times more Omega 3 and 1.9 times more Fiber than Raw Carrots.
• While Raw Carrots contain 3.2 times more Omega 6 and 2.4 times more Sugars than Raw Yambean .
• Both Raw Yambean and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Yambean as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.