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Comparing Nutrients in 14 ounces Boiled Yambean VS Carrots

Macros Ratio

Protein Fat Carbs

Boiled Yambean
7%
2%
91%
Carrots
8%
5%
87%
14 oz ▼

Macro Nutrients

5.2%151kcal
Energy
5.6%163kcal
151 kcalvs163 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.37%0.36g
Fat
0.98%0.95g
0.36 gvs0.95 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.4%0.13g
NA gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.5%0.008g
NA gvs0.008 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
2.33%0.4g
NA gvs0.4 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
29.2%38g
35 gvs38 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
26%19g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs19 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3%2.2g
≤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 gvs2.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.34g
NA gvs2.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%14.2g
NA gvs14.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
29.2%11g
NA gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.86g
Protein
6.6%3.7g
2.86 gvs3.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.44%3.97μg
Vitamin A
368%3314μg
RAE, retinol activity equivalents
3.97 μgvs3314 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.62%0.067mg
Vitamin B1
22%0.26mg
Thiamine
0.067 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.55%0.11mg
Vitamin B2
17.7%0.23mg
Riboflavin
0.11 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.7%0.75mg
Vitamin B3
24.4%3.9mg
Niacin, nicotinic acid, niacinamide
0.75 mgvs3.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.6%0.48mg
Vitamin B5
21.7%1.1mg
Pantothenic acid
0.48 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.2%0.16mg
Vitamin B6
42%0.55mg
Pyridoxine
0.16 mgvs0.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
29.4%8.8μg
Biotin
NA μgvs8.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.94%31.8μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
31.8 μgvs75.4 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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62%56mg
Vitamin C
26%23.4mg
Ascorbic acid
56 mgvs23.4 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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NA
Vitamin E
17.5%2.6mg
Tocopherols and Tocotrienols
NA mgvs2.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
43.7%52.4μg
Phytomenadione or phylloquinone
NA μgvs52.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.37%43.7mg
Calcium
13%131mg
43.7 mgvs131 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.3%0.18mg
Copper
20%0.18mg
0.18 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.32%12.7μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12.7 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28.3%2.26mg
Iron
15%1.2mg
2.26 mgvs1.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.4%43.7mg
Magnesium
11.3%47.6mg
43.7 mgvs47.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.84%0.23mg
Manganese
24.7%0.57mg
0.23 mgvs0.57 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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9.07%63.5mg
Phosphorus
20%139mg
63.5 mgvs139 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.8%536mg
Potassium
37.4%1270mg
536 mgvs1270 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg
Selenium
0.72%0.4μg
2.78 μgvs0.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.06%16mg
Sodium
18.3%274mg
16 mgvs274 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.4%0.6mg
Zinc
8.66%0.95mg
0.6 mgvs0.95 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.66%357g
Water
9.47%350g
357 gvs350 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 Boiled Yambean vs Carrots:
Comparing minerals per 14 ounces for Boiled Yambean vs Carrots:
Comparison of macro-nutrients per 14 ounces:



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