Comparing Nutrients in 1 kilogram Boiled Yambean VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled Yambean	Tomato Powder	Recommended Dietary Allowance
Energy	13% 380kcal	104% 3020kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	10% 1.7g	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	574% 747g	130g per day for Men 19-50 years
Sugars	NA	606% 439g	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	434% 165g	38g per day for Men 19-50 years
Protein	13% 7.2g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Tomato Powder	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	958% 8620μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	585% 7.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	571% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	752% 37.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	352% 4.57mg	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	300% 1200μg	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	1297% 1167mg	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	817% 123mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	407% 488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Tomato Powder	Recommended Dietary Allowance
Calcium	11% 110mg	166% 1660mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	1379% 12.4mg	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	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	848% 19.5mg	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	421% 2950mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	567% 19270mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	89.3% 1340mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	155% 17mg	11mg per day for Men 19-50 years
Water	24.3% 901g	0.83% 30.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Tomato Powder per 1 kg

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

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

• 1 kg of Tomato Powder contains 862 times more Vitamin A, 53.7 times more Vitamin B1, 27.2 times more Vitamin B2, 48.1 times more Vitamin B3, 31.1 times more Vitamin B5, 11.4 times more Vitamin B6, 15 times more Vitamin B9 and 8.3 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 Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yambean vs Tomato Powder:

• 1 kilogram of Boiled Yambean has 29.4 times more Water than Tomato Powder.
• While 1 kg of Tomato Powder contains 15.1 times more Calcium, 27 times more Copper, 8 times more Iron, 16.2 times more Magnesium, 34.2 times more Manganese, 18.4 times more Phosphorus, 14.3 times more Potassium, 7.6 times more Selenium, 33.5 times more Sodium and 11.4 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 Tomato Powder contains 7.9 times more Energy, 8.5 times more Carbohydrate and 17.9 times more Protein than Boiled and Drained Yambean .
• 1 kilogram of Boiled Yambean provide inadequate amounts of Energy and Protein