Comparing Nutrients in 1 pound Boiled Yambean with Salt VS Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean with Salt	8%	2%	90%
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Boiled Yambean with Salt	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	5.63% 163kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	53.8% 70g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean with Salt	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13% 0.17mg	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	9.07% 36.3μg	43% 172μg	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	71% 64mg	27.7% 25mg	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 with Salt	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	5% 50mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	32.3% 2.6mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	6.5% 0.15mg	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	10.4% 72.6mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	64.4% 966mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 409g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean with Salt VS Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yambean with Salt versus 1 lb of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Yambean with Salt vs Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids:

• 1 pound of Boiled Yambean with Salt has 2.6 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 1 lb of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contains 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 4.9 times more Vitamin B3, 4.3 times more Vitamin B5 and 4.8 times more Vitamin B9 than Boiled and Drained Yambean with Salt.
• Both Boiled Yambean with Salt and Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Yambean with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Yambean with Salt as well as Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Yambean with Salt vs Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids:

• 1 pound of Boiled Yambean with Salt has 1.4 times more Iron and 1.7 times more Manganese than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 1 lb of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contains 1.5 times more Magnesium, 3.2 times more Phosphorus and 2.4 times more Zinc than Boiled and Drained Yambean with Salt.
• Both Boiled Yambean with Salt and Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain similar levels of Copper, Potassium, Sodium and Water per one pound.
• 1 pound of Boiled Yambean with Salt lack sufficient amounts of Zinc
• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Manganese
• Both Boiled and Drained Yambean with Salt as well as Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contains 1.8 times more Energy, 1.9 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Yambean with Salt.
• 1 pound of Boiled Yambean with Salt provide inadequate amounts of Energy and Protein