Comparing Nutrients in 1 kilogram Yambean VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Yambean	Boiled Borage	Recommended Dietary Allowance
Energy	13% 380kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	7.47% 1.27g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	25% 18g	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	129% 49g	NA	38g per day for Men 19-50 years
Protein	13% 7.2g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Yambean	Boiled Borage	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	243% 2190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	67.7% 0.88mg	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	30% 120μg	25% 100μg	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	224% 202mg	361% 325mg	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	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Boiled Borage	Recommended Dietary Allowance
Calcium	12% 120mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	159% 1.43mg	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	75% 6mg	455% 36.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	136% 570mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	167% 3.85mg	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	25.7% 180mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	58.7% 880mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.3% 901g	25% 919g	3700g per day for Men 19-50 years

Nutrient Comparison: Yambean VS Boiled Borage per 1 kg

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

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

• 1 kilogram of Yambean has 3 times more Vitamin B5 than Boiled Borage.
• While 1 kg of Boiled and Drained Borage contains 219 times more Vitamin A, 3 times more Vitamin B1, 5.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Yambean .
• Both Yambean and Boiled Borage provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 1 kilogram of Boiled Borage have insufficient amounts of Vitamin B5
• Both Raw Yambean as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yambean vs Boiled Borage:

• 1 kg of Boiled and Drained Borage contains 8.5 times more Calcium, 3 times more Copper, 6.1 times more Iron, 4.8 times more Magnesium, 6.4 times more Manganese, 3.1 times more Phosphorus, 3.3 times more Potassium, 22 times more Sodium and 1.4 times more Zinc than Raw Yambean .
• Both Yambean and Boiled Borage contain similar levels of Water per one kilogram.
• 1 kilogram of Yambean lack sufficient amounts of Calcium and Zinc
• Both Raw Yambean as well as Boiled and Drained Borage lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yambean has 2.5 times more Carbohydrate than Boiled Borage.
• While 1 kg of Boiled and Drained Borage contains 2.9 times more Protein than Raw Yambean .
• 1 kilogram of Yambean provide inadequate amounts of Protein
• Both Raw Yambean as well as Boiled and Drained Borage provide inadequate amounts of Energy and Omega 6 in one kilogram.