Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Tomato Juice with Salt	Boiled Yambean	Recommended Dietary Allowance
Energy	5.86% 170kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	68% 88.2g	130g per day for Men 19-50 years
Sugars	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	NA	38g per day for Men 19-50 years
Protein	15% 8.5g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	50% 200μg	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	779% 701mg	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	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Yambean	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	27% 190mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	25.5% 942g	24.3% 901g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Boiled Yambean per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt 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 Tomato Juice with Salt vs Boiled Yambean :

• 1 kilogram of Tomato Juice with Salt has 23 times more Vitamin A, 5.9 times more Vitamin B1, 2.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 5 times more Vitamin C than Boiled Yambean .
• 1 kilogram of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Tomato Juice with Salt 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 Tomato Juice with Salt vs Boiled Yambean :

• 1 kilogram of Tomato Juice with Salt has 1.6 times more Potassium and 63.3 times more Sodium than Boiled Yambean .
• While 1 kg of Boiled and Drained Yambean contains 1.5 times more Iron than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Yambean contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Water per one kilogram.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Yambean lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Yambean contains 2.5 times more Carbohydrate than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Yambean provide inadequate amounts of Energy and Protein in one kilogram.