Comparing Nutrients in 500 calories Boiled Yambean VS Carrots

Weight per 500 calories

• Boiled Yambean: 1316g
• Carrots: 1220g

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

Which food has more nutrients per 500 calories - Boiled Yambean or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Yambean	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	17% 9.47g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Carrots	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.3% 105μg	58% 232μg	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	206% 186mg	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Carrots	Recommended Dietary Allowance
Calcium	14.5% 145mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	94% 7.5mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	76% 1.74mg	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	30% 211mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	52.2% 1776mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	32% 1185g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Yambean vs Carrots:

• Boiled and Drained Yambean has 2.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 773.9 times more Vitamin A, 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 4.8 times more Vitamin B3, 2.1 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Yambean vs Carrots:

• Boiled and Drained Yambean has 2.1 times more Iron and 7.6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.8 times more Calcium, 2.3 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium, 16 times more Sodium and 1.5 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Raw Carrots have similar amounts of Copper, Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Boiled and Drained Yambean and Raw Carrots have similar amounts of macro-nutrients per 500 kcal
• Both Boiled and Drained Yambean and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Yambean as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.