Comparing Nutrients in 1 kilogram Boiled Yambean VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Yambean	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 380kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	NA	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	13% 7.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	NA	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	NA	11mg per day for Men 19-50 years
Water	24.3% 901g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Yambean vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Yambean has 8.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 1 kilogram for Boiled Yambean vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Yambean has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Calcium, 3.3 times more Potassium and 74.5 times more Sodium than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Frozen Roasted Potatoes with Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Roasted Potatoes with Salt contain 3.3 times more Energy, 20.1 times more Fat, 3 times more Carbohydrate and 3.1 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.