Comparing Nutrients in 1 kilogram Yambean VS Yam

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Yam	5%	1%	94%

Macro Nutrients

	Yambean	Yam	Recommended Dietary Allowance
Energy	13% 380kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.76% 0.64g	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	214% 279g	130g per day for Men 19-50 years
Sugars	25% 18g	6.9% 5g	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	108% 41g	38g per day for Men 19-50 years
Protein	13% 7.2g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Yambean	Yam	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	225% 2.93mg	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	57.5% 230μg	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	190% 171mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Yam	Recommended Dietary Allowance
Calcium	12% 120mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	198% 1.78mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	173% 3.97mg	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	240% 8160mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.3% 901g	19% 696g	3700g per day for Men 19-50 years

Nutrient Comparison: Yambean VS Yam per 1 kg

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

Lets compare vitamin content per 1 kilogram of Yambean vs Yam:

• 1 kilogram of Yambean has 1.3 times more Vitamin E than Yam.
• While 1 kg of Raw Yam contains 5.6 times more Vitamin B1, 2.8 times more Vitamin B3, 2.3 times more Vitamin B5, 7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Yambean .
• Both Yambean and Yam provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Yambean as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Yambean vs Yam:

• 1 kilogram of Yambean has 1.3 times more Water than Yam.
• While 1 kg of Raw Yam contains 3.7 times more Copper, 1.8 times more Magnesium, 6.6 times more Manganese, 3.1 times more Phosphorus, 5.4 times more Potassium and 1.5 times more Zinc than Raw Yambean .
• Both Yambean and Yam contain similar levels of Iron per one kilogram.
• 1 kilogram of Yambean lack sufficient amounts of Zinc
• Both Raw Yambean as well as Raw Yam lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yambean has 3.6 times more Sugars than Yam.
• While 1 kg of Raw Yam contains 3.1 times more Energy, 3.2 times more Carbohydrate and 2.1 times more Protein than Raw Yambean .
• Both Yambean and Yam offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Yambean provide inadequate amounts of Energy and Protein
• Both Raw Yambean as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.