Comparing Nutrients in 1 kilogram Boiled Yambean VS Dried Chives

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Dried Chives	23%	8%	69%

Macro Nutrients

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Energy	13% 380kcal	107% 3110kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	NA	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	NA	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	NA	76.2% 13g	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	495% 643g	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	689% 262g	38g per day for Men 19-50 years
Protein	13% 7.2g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3794% 34150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	422% 21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	1535% 20mg	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	270% 1080μg	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	7333% 6600mg	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

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Calcium	11% 110mg	813% 8130mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	762% 6.86mg	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	2500% 200mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	1524% 6400mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	587% 13.5mg	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	740% 5180mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	871% 29600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	465% 51.2mg	11mg per day for Men 19-50 years
Water	24.3% 901g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Dried Chives per 1 kg

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

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

• 1 kg of Freeze-dried Chives contains 3415 times more Vitamin A, 52.9 times more Vitamin B1, 53.6 times more Vitamin B2, 31.1 times more Vitamin B3, 17.4 times more Vitamin B5, 49.9 times more Vitamin B6, 13.5 times more Vitamin B9 and 46.8 times more Vitamin C than Boiled and Drained Yambean .
• 1 kilogram of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled and Drained Yambean as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yambean vs Dried Chives:

• 1 kilogram of Boiled Yambean has 45 times more Water than Dried Chives.
• While 1 kg of Freeze-dried Chives contains 73.9 times more Calcium, 14.9 times more Copper, 35.1 times more Iron, 58.2 times more Magnesium, 23.7 times more Manganese, 32.4 times more Phosphorus, 21.9 times more Potassium, 13.4 times more Selenium, 17.5 times more Sodium and 34.1 times more Zinc than Boiled and Drained Yambean .
• 1 kilogram of Boiled Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Freeze-dried Chives contains 8.2 times more Energy, 38.9 times more Fat, 7.3 times more Carbohydrate and 29.4 times more Protein than Boiled and Drained Yambean .
• 1 kilogram of Boiled Yambean provide inadequate amounts of Energy and Protein