Comparing Nutrients in 300 calories Yambean VS Boiled Yambean

Weight per 300 calories

• Yambean: 790g
• Boiled Yambean: 790g

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

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

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Yambean	Boiled Yambean	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	NA	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	NA	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	53.6% 69.6g	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	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Yambean	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	0.88% 7.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	24.3% 0.32mg	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	15.8% 63μg	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	124% 111mg	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	Boiled Yambean	Recommended Dietary Allowance
Calcium	9.47% 95mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	40.4% 0.36mg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	19.6% 0.45mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	31.3% 1066mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	19.2% 711g	19.2% 711g	3700g per day for Men 19-50 years

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

• Raw Yambean has 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Yambean .
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Yambean as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yambean vs Boiled Yambean :

Both Raw Yambean and Boiled and Drained Yambean have similar amounts of minerals per 300 kcal
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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