Comparing Nutrients in 1 pound Boiled Yambean VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Yambean	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	5.94% 172kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 409g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Yambean vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 33.8 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3 and 2.8 times more Vitamin B6 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per 1 lb.
• Both Boiled and Drained Yambean as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Yambean vs Tomatoes in Juice with Salt:

• Boiled and Drained Yambean has 1.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Calcium, 1.4 times more Potassium and 28.8 times more Sodium than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Yambean has 2.4 times more Energy and 2.5 times more Carbohydrate than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Boiled and Drained Yambean and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Yambean as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.