Comparing Nutrients in 1 pound Yambean VS Borage

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Borage	28%	24%	48%

Macro Nutrients

	Yambean	Borage	Recommended Dietary Allowance
Energy	5.94% 172kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	2.9% 0.49g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	11.3% 8.16g	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	58.5% 22.2g	NA	38g per day for Men 19-50 years
Protein	5.83% 3.27g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Yambean	Borage	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	106% 953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	29.3% 0.38mg	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	13.6% 54.4μg	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	102% 92mg	176% 159mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Borage	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	65.5% 0.59mg	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	34% 2.72mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	69% 1.6mg	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	11.7% 81.6mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	62.7% 2132mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 409g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Yambean VS Borage per 1 lb

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

Lets compare vitamin content per 1 pound of Yambean vs Borage:

• 1 pound of Yambean has 3.3 times more Vitamin B5 than Borage.
• While 1 lb of Raw Borage contains 210 times more Vitamin A, 3 times more Vitamin B1, 5.2 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Yambean .
• Both Yambean and Borage provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 1 pound of Borage have insufficient amounts of Vitamin B5
• Both Raw Yambean as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Yambean vs Borage:

• 1 lb of Raw Borage contains 7.8 times more Calcium, 2.7 times more Copper, 5.5 times more Iron, 4.3 times more Magnesium, 5.8 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Potassium and 20 times more Sodium than Raw Yambean .
• Both Yambean and Borage contain similar levels of Water per one pound.
• 1 pound of Yambean lack sufficient amounts of Calcium
• Both Raw Yambean as well as Raw Borage lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yambean has 2.9 times more Carbohydrate than Borage.
• While 1 lb of Raw Borage contains 2.5 times more Protein than Raw Yambean .
• 1 pound of Yambean provide inadequate amounts of Protein
• Both Raw Yambean as well as Raw Borage provide inadequate amounts of Energy and Omega 6 in one pound.