Comparing Nutrients in 1 kilogram Boiled Yambean with Salt VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean with Salt	8%	2%	90%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Boiled Yambean with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	12.4% 360kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	NA	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	34.5% 5.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	167% 217g	130g per day for Men 19-50 years
Sugars	NA	107% 77.3g	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	14% 10g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 60.2g	g per day for Men 19-50 years
Fiber	NA	71% 27g	38g per day for Men 19-50 years
Protein	13% 7.2g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	98% 1.27mg	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	20% 80μg	50% 200μg	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	157% 141mg	69% 62mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	11% 110mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	63.3% 0.57mg	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	71.3% 5.7mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	93% 2.14mg	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	23% 160mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.3% 901g	19.7% 728g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean with Salt VS Boiled White Sweet Corn per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Yambean with Salt vs Boiled White Sweet Corn:

• 1 kilogram of Boiled Yambean with Salt has 2.3 times more Vitamin C than Boiled White Sweet Corn.
• While 1 kg of Boiled and Drained White Sweet Corn contains 5.3 times more Vitamin B1, 1.9 times more Vitamin B2, 8.8 times more Vitamin B3, 6.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled and Drained Yambean with Salt.
• 1 kilogram of Boiled Yambean with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Yambean with Salt as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yambean with Salt vs Boiled White Sweet Corn:

• 1 kilogram of Boiled Yambean with Salt has 80.7 times more Sodium and 1.2 times more Water than Boiled White Sweet Corn.
• While 1 kg of Boiled and Drained White Sweet Corn contains 2.8 times more Magnesium, 3.8 times more Manganese, 5.8 times more Phosphorus, 1.9 times more Potassium and 3.6 times more Zinc than Boiled and Drained Yambean with Salt.
• Both Boiled Yambean with Salt and Boiled White Sweet Corn contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Boiled Yambean with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Yambean with Salt as well as Boiled and Drained White Sweet Corn lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained White Sweet Corn contains 2.7 times more Energy, 2.6 times more Carbohydrate and 4.6 times more Protein than Boiled and Drained Yambean with Salt.
• 1 kilogram of Boiled Yambean with Salt provide inadequate amounts of Energy and Protein