Comparing Nutrients in 14 ounces Boiled Yambean VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Yambean	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	5.2% 151kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	34% 0.44mg	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	7.94% 31.8μg	7.94% 31.8μg	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	62% 56mg	55.6% 50mg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	28.3% 2.26mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	11.7% 0.27mg	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	9.07% 63.5mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.66% 357g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Yambean vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 33.8 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3 and 2.8 times more Vitamin B6 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per 14 oz.
• Both Boiled and Drained Yambean as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Yambean vs Tomatoes in Juice with Salt:

• Boiled and Drained Yambean has 1.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Calcium, 1.4 times more Potassium and 28.8 times more Sodium than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Yambean has 2.4 times more Energy and 2.5 times more Carbohydrate than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Boiled and Drained Yambean and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Yambean as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.