Comparing Nutrients in 500 calories Boiled Yambean VS Tomato Juice with Salt

Weight per 500 calories

• Boiled Yambean: 1316g
• Tomato Juice with Salt: 2941g

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.

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	NA	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	3.8% 0.65g	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	80% 104g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	54% 39g	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	% 36.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	17% 9.47g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	158% 2.06mg	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	26.3% 105μg	147% 588μg	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	2291% 2062mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.07% 203μg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	87% 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	30% 211mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	52.2% 1776mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	496% 7441mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	32% 1185g	75% 2772g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Yambean vs Tomato Juice with Salt:

• Canned Tomato Juice with Salt contains 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 .
• Both Boiled and Drained Yambean as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Yambean vs Tomato Juice with Salt:

• Canned Tomato Juice with Salt contains 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 500 calories:

• Canned Tomato Juice with Salt contains 7.2 times more Fat and 2.6 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Yambean as well as Canned Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.