Comparing Nutrients in 1 pound Boiled Yambean VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Yambean	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5.94% 172kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 409g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Yambean vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Yambean has 1.3 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 2.1 times more Vitamin B1, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Yambean as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Yambean vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Yambean has 1.2 times more Magnesium and 1.4 times more Selenium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Copper, 1.8 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Yambean has 2.1 times more Energy and 2.2 times more Carbohydrate than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.