Comparing Nutrients in 300 calories Boiled Yambean VS Dried Chives

Weight per 300 calories

• Boiled Yambean: 790g
• Dried Chives: 97g

Freeze-dried Chives have 8.2 times more energy per unit of mass than Boiled and Drained Yambean , which is high in comparison to other foods. Boiled Yambean having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Yambean or Dried Chives?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Dried Chives	23%	8%	69%

Macro Nutrients

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.5% 3.38g	97g per day for Men 19-50 years
Saturated Fat	NA	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	NA	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	7.35% 1.25g	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	47.7% 62g	130g per day for Men 19-50 years
Sugars	NA	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	NA	66.5% 25.3g	38g per day for Men 19-50 years
Protein	10% 5.7g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	366% 3294μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	148% 1.93mg	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	26% 104μg	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	707% 637mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Calcium	8.7% 87mg	78.4% 784mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	73.5% 0.66mg	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	56.3% 4.5mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	56.6% 1.3mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	84% 2855mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	19.2% 711g	0.052% 1.93g	3700g per day for Men 19-50 years

Boiled Yambean VS Dried Chives Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Yambean or Dried Chives?

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

• 300 kcal of Freeze-dried Chives contain 417.3 times more Vitamin A, 6.5 times more Vitamin B1, 6.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.7 times more Vitamin C than Boiled and Drained Yambean .
• 300 calories of Boiled Yambean have insufficient amounts of Vitamin A
• Both Boiled and Drained Yambean as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Yambean vs Dried Chives:

• 300 calories of Boiled Yambean have 368.6 times more Water than Dried Chives.
• While 300 kcal of Freeze-dried Chives contain 9 times more Calcium, 1.8 times more Copper, 4.3 times more Iron, 7.1 times more Magnesium, 2.9 times more Manganese, 4 times more Phosphorus, 2.7 times more Potassium, 1.6 times more Selenium and 4.2 times more Zinc than Boiled and Drained Yambean .

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Freeze-dried Chives contain 3.6 times more Protein than Boiled and Drained Yambean .
• Both Boiled Yambean and Dried Chives offer comparable quantities of Energy and Carbohydrate per 300 calories.