Comparing Nutrients in 1 pound Boiled Yambean with Salt VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean with Salt	8%	2%	90%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Boiled Yambean with Salt	White Sweet Corn	Recommended Dietary Allowance
Energy	5.63% 163kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	NA	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	14.5% 2.46g	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	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean with Salt	White Sweet Corn	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19% 0.25mg	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	52% 209μg	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	34.3% 31mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean with Salt	White Sweet Corn	Recommended Dietary Allowance
Calcium	5% 50mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	27.2% 0.24mg	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	32.3% 2.6mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	31.8% 0.73mg	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	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	36% 1225mg	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	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 409g	9.3% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean with Salt VS White Sweet Corn per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yambean with Salt versus 1 lb of White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Yambean with Salt vs White Sweet Corn:

• 1 pound of Boiled Yambean with Salt has 2.1 times more Vitamin C than White Sweet Corn.
• While 1 lb of Raw White Sweet Corn contains 11.8 times more Vitamin B1, 2.1 times more Vitamin B2, 8.9 times more Vitamin B3, 6.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Boiled and Drained Yambean with Salt.
• 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 Raw White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Yambean with Salt vs White Sweet Corn:

• 1 pound of Boiled Yambean with Salt has 16.1 times more Sodium than White Sweet Corn.
• While 1 lb of Raw White Sweet Corn contains 3.4 times more Magnesium, 2.8 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium and 3 times more Zinc than Boiled and Drained Yambean with Salt.
• Both Boiled Yambean with Salt and White Sweet Corn contain similar levels of Copper, Iron and Water per one pound.
• 1 pound of Boiled Yambean with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Yambean with Salt as well as Raw White Sweet Corn lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw White Sweet Corn contains 2.4 times more Energy, 2.3 times more Carbohydrate and 4.5 times more Protein than Boiled and Drained Yambean with Salt.
• 1 pound of Boiled Yambean with Salt provide inadequate amounts of Energy and Protein