Comparing Nutrients in 300 calories Boiled Yambean VS Boiled Carrots

Weight per 300 calories

• Boiled Yambean: 790g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Yambean or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Yambean	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	54% 70.5g	130g per day for Men 19-50 years
Sugars	NA	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	NA	67.7% 25.7g	38g per day for Men 19-50 years
Protein	10% 5.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	101% 1.3mg	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	15.8% 63μg	30% 120μg	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	124% 111mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.7% 87mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	56.3% 4.5mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	57.8% 1.33mg	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	18% 126mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	19.2% 711g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Yambean vs Boiled Carrots:

• Boiled and Drained Yambean has 3.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 925 times more Vitamin A, 4.2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B5, 4.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Yambean vs Boiled Carrots:

• Boiled and Drained Yambean has 2.5 times more Copper and 1.5 times more Iron than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Calcium, 3 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 15.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Boiled and Drained Carrots have similar amounts of Magnesium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Boiled and Drained Yambean and Boiled and Drained Carrots have similar amounts of macro-nutrients per 300 kcal
• Both Boiled and Drained Yambean and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Yambean as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.