Comparing Nutrients in 500 calories Boiled Yambean with Salt VS Boiled White Sweet Corn

Weight per 500 calories

• Boiled Yambean with Salt: 1389g
• Boiled White Sweet Corn: 516g

Boiled and Drained White Sweet Corn has 2.7 times more energy per unit of mass than Boiled and Drained Yambean with Salt, which is average in comparison to other foods. Boiled Yambean with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Yambean with Salt or Boiled White Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean with Salt	8%	2%	90%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Boiled Yambean with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	NA	3.17% 1g	32g per day for Men 19-50 years
Omega 3	NA	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	NA	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	86% 112g	130g per day for Men 19-50 years
Sugars	NA	55% 40g	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	7.25% 5.26g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	NA	36.6% 14g	38g per day for Men 19-50 years
Protein	18% 10g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	53.7% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.7mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	50.4% 0.65mg	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	27.8% 111μg	25.8% 103μg	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	218% 196mg	35.5% 32mg	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	3.1% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.7% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	15.3% 153mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	32.6% 0.29mg	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	99% 7.9mg	35.4% 2.84mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	48% 1.1mg	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	31.7% 222mg	67.7% 474mg	700mg per day for Men 19-50 years
Potassium	55% 1875mg	38.2% 1299mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	7.5% 4.12μg	55μg per day for Men 19-50 years
Sodium	224% 3361mg	1.03% 15.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	25.3% 2.8mg	11mg per day for Men 19-50 years
Water	34% 1251g	10% 375g	3700g per day for Men 19-50 years

Boiled Yambean With Salt VS Boiled White Sweet Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Yambean with Salt or Boiled White Sweet Corn?

Lets compare vitamin content per 500 calories of Boiled Yambean with Salt vs Boiled White Sweet Corn:

• 500 calories of Boiled Yambean with Salt have 1.4 times more Vitamin B2 and 6.1 times more Vitamin C than Boiled White Sweet Corn.
• While 500 kcal of Boiled and Drained White Sweet Corn contain 2 times more Vitamin B1, 3.3 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled and Drained Yambean with Salt.
• Both Boiled Yambean with Salt and Boiled White Sweet Corn provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• Both Boiled and Drained Yambean with Salt as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Yambean with Salt vs Boiled White Sweet Corn:

• 500 calories of Boiled Yambean with Salt have 14.8 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 1.4 times more Potassium, 2.4 times more Selenium, 217.4 times more Sodium and 3.3 times more Water than Boiled White Sweet Corn.
• While 500 kcal of Boiled and Drained White Sweet Corn contain 1.4 times more Manganese, 2.1 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Yambean with Salt.
• Both Boiled Yambean with Salt and Boiled White Sweet Corn contain similar levels of Magnesium per 500 calories.
• 500 calories of Boiled White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained White Sweet Corn contain 1.7 times more Protein than Boiled and Drained Yambean with Salt.
• Both Boiled Yambean with Salt and Boiled White Sweet Corn offer comparable quantities of Energy and Carbohydrate per 500 calories.