Comparing Nutrients in 1 kilogram Boiled Yambean VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Yambean	Carrots	Recommended Dietary Allowance
Energy	13% 380kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	13% 7.2g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Carrots	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.3% 901g	24% 883g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 2.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 3.9 times more Vitamin B1, 2.1 times more Vitamin B2, 5.2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Yambean vs Carrots:

• Boiled and Drained Yambean has 1.9 times more Iron and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium, 2.5 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium, 17.3 times more Sodium and 1.6 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Raw Carrots have similar amounts of Copper, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots contain 1.3 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Raw Carrots have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled and Drained Yambean as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.