Comparing Nutrients in 14 ounces Yambean VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Yambean	Boiled Yambean	Recommended Dietary Allowance
Energy	5.2% 151kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	NA	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	27% 35g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	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	51% 19.4g	NA	38g per day for Men 19-50 years
Protein	5.1% 2.86g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Yambean	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.2% 0.16mg	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	12% 47.6μg	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	89% 80mg	62% 56mg	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	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Boiled Yambean	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	20.3% 0.18mg	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	29.8% 2.4mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	9.84% 0.23mg	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	10.2% 71.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	15.8% 536mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.66% 357g	9.66% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yambean vs Boiled Yambean :

• Raw Yambean has 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Yambean .
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Yambean as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yambean vs Boiled Yambean :

Both Raw Yambean and Boiled and Drained Yambean have similar amounts of minerals per 14 oz
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Yambean and Boiled and Drained Yambean have similar amounts of macro-nutrients per 14 oz
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw Yambean as well as Boiled and Drained Yambean have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.