Comparing Nutrients in 300 calories Boiled Yambean VS Tomato Juice with Salt

Weight per 300 calories

• Boiled Yambean: 790g
• Tomato Juice with Salt: 1765g

Boiled Yambean has 2.2 times more energy per 100g than Tomato Juice with Salt. It has low energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Yambean or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Yambean	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	NA	2.3% 0.39g	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	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	18.6% 7.06g	38g per day for Men 19-50 years
Protein	10% 5.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	95% 1.24mg	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	88.2% 353μg	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	1375% 1237mg	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	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	8.7% 87mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	52% 1.2mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	19.2% 711g	45% 1663g	3700g per day for Men 19-50 years

Boiled Yambean VS Tomato Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Yambean or Tomato Juice with Salt?

Lets compare vitamin content per 300 calories of Boiled Yambean vs Tomato Juice with Salt:

• 300 kcal of Canned Tomato Juice with Salt contain 51.4 times more Vitamin A, 13.1 times more Vitamin B1, 6.2 times more Vitamin B2, 7.9 times more Vitamin B3, 3.9 times more Vitamin B6, 5.6 times more Vitamin B9 and 11.1 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 Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Yambean vs Tomato Juice with Salt:

• 300 kcal of Canned Tomato Juice with Salt contain 2 times more Calcium, 2 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese, 2.7 times more Phosphorus, 3.6 times more Potassium, 1.6 times more Selenium, 141.4 times more Sodium, 1.6 times more Zinc and 2.3 times more Water than Boiled and Drained Yambean .

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Tomato Juice with Salt contain 2.6 times more Protein than Boiled and Drained Yambean .
• Both Boiled Yambean and Tomato Juice with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.