Comparing Nutrients in 1 kilogram Borage VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Borage	Boiled Yambean	Recommended Dietary Allowance
Energy	7.24% 210kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.6g	68% 88.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	32% 18g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Borage	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	233% 2100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	30.8% 0.4mg	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	32.5% 130μg	20% 80μg	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	389% 350mg	157% 141mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Borage	Boiled Yambean	Recommended Dietary Allowance
Calcium	93% 930mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	51% 0.46mg	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	413% 33mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	24.8% 0.57mg	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	75.7% 530mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	138% 4700mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	25% 930g	24.3% 901g	3700g per day for Men 19-50 years

Nutrient Comparison: Borage VS Boiled Yambean per 1 kg

Compare the macro and micronutrient content in 1 kg of Borage versus 1 kg of Boiled Yambean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Borage vs Boiled Yambean :

• 1 kilogram of Borage has 210 times more Vitamin A, 3.5 times more Vitamin B1, 5.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Yambean .
• While 1 kg of Boiled and Drained Yambean contains 3 times more Vitamin B5 than Raw Borage.
• 1 kilogram of Borage have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Borage as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Borage vs Boiled Yambean :

• 1 kilogram of Borage has 8.5 times more Calcium, 2.8 times more Copper, 5.8 times more Iron, 4.7 times more Magnesium, 6.1 times more Manganese, 3.3 times more Phosphorus, 3.5 times more Potassium and 20 times more Sodium than Boiled Yambean .
• Both Borage and Boiled Yambean contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Yambean lack sufficient amounts of Calcium
• Both Raw Borage as well as Boiled and Drained Yambean lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Borage has 2.5 times more Protein than Boiled Yambean .
• While 1 kg of Boiled and Drained Yambean contains 2.9 times more Carbohydrate than Raw Borage.
• 1 kilogram of Boiled Yambean provide inadequate amounts of Protein
• Both Raw Borage as well as Boiled and Drained Yambean provide inadequate amounts of Energy in one kilogram.