Comparing Nutrients in 300 calories Yambean VS Borage

Weight per 300 calories

• Yambean: 790g
• Borage: 1429g

Yambean has 1.8 times more energy per 100g than Borage. It has low energy density when compared to other foods. Raw Borage having very low energy density.

Discover which food has more nutrients per 300 calories - Yambean or Borage?

Macros Ratio

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

Macro Nutrients

	Yambean	Borage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	9.16% 1.56g	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	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	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	102% 38.7g	NA	38g per day for Men 19-50 years
Protein	10% 5.7g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Yambean	Borage	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	333% 3000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	92% 1.2mg	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	23.7% 95μg	46.4% 186μg	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	177% 159mg	556% 500mg	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	24.2% 3.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Borage	Recommended Dietary Allowance
Calcium	9.47% 95mg	133% 1329mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	206% 1.86mg	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	59.2% 4.74mg	589% 47mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	177% 743mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	217% 5mg	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	20.3% 142mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	197% 6714mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	76% 1143mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	19.2% 711g	36% 1329g	3700g per day for Men 19-50 years

Yambean VS Borage Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Yambean or Borage?

Lets compare vitamin content per 300 calories of Yambean vs Borage:

• 300 calories of Yambean have 1.8 times more Vitamin B5 than Borage.
• While 300 kcal of Raw Borage contain 380 times more Vitamin A, 5.4 times more Vitamin B1, 9.4 times more Vitamin B2, 8.1 times more Vitamin B3, 3.6 times more Vitamin B6, 2 times more Vitamin B9 and 3.1 times more Vitamin C than Raw Yambean .
• 300 calories of Yambean have insufficient amounts of Vitamin A
• Both Raw Yambean as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Yambean vs Borage:

• 300 kcal of Raw Borage contain 14 times more Calcium, 4.9 times more Copper, 10 times more Iron, 7.8 times more Magnesium, 10.5 times more Manganese, 5.3 times more Phosphorus, 5.7 times more Potassium, 2.3 times more Selenium, 36.2 times more Sodium, 2.3 times more Zinc and 1.9 times more Water than Raw Yambean .

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yambean have 1.6 times more Carbohydrate than Borage.
• While 300 kcal of Raw Borage contain 14.1 times more Fat, 14.6 times more Saturated Fat, 6.8 times more Omega 6 and 4.5 times more Protein than Raw Yambean .
• Both Yambean and Borage offer comparable quantities of Energy per 300 calories.
• 300 calories of Yambean provide inadequate amounts of Omega 6