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Comparing Nutrients in 500 calories Boiled Yambean VS Tomatoes

Weight per 500 calories

Boiled Yambean
1316g
Tomatoes
2778g

Boiled Yambean has 2.1 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Yambean
7%
2%
91%
Tomatoes
17%
9%
74%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.22%1.2g
Fat
5.73%5.56g
1.2 gvs5.56 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
2.43%0.78g
NA gvs0.78 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
5.2%0.083g
NA gvs0.083 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
13%2.22g
NA gvs2.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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89.3%116g
Carbohydrate
83%108g
116 gvs108 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
101%73g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs73 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
52.5%38g
≤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]
NA gvs38 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%34.7g
NA gvs34.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
87.7%33.3g
NA gvs33.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.47g
Protein
43.7%24.4g
9.47 gvs24.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

1.46%13μg
Vitamin A
130%1167μg
RAE, retinol activity equivalents
13 μgvs1167 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.6%0.22mg
Vitamin B1
85.6%1.03mg
Thiamine
0.22 mgvs1.03 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.3%0.37mg
Vitamin B2
40.6%0.53mg
Riboflavin
0.37 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.6%2.5mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
2.5 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
49.4%2.47mg
Pantothenic acid
1.6 mgvs2.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40.5%0.53mg
Vitamin B6
171%2.22mg
Pyridoxine
0.53 mgvs2.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
43.4%13μg
Biotin
NA μgvs13 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.3%105μg
Vitamin B9
104%417μg
Folates and Folic Acid
105 μgvs417 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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206%186mg
Vitamin C
423%381mg
Ascorbic acid
186 mgvs381 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
100%15mg
Tocopherols and Tocotrienols
NA mgvs15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
183%219μg
Phytomenadione or phylloquinone
NA μgvs219 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14.5%145mg
Calcium
27.8%278mg
145 mgvs278 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67.3%0.61mg
Copper
182%1.64mg
0.61 mgvs1.64 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
1.6%64μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs64 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.5mg
Iron
94%7.5mg
7.5 mgvs7.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.5%145mg
Magnesium
72.8%306mg
145 mgvs306 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32.6%0.75mg
Manganese
138%3.17mg
0.75 mgvs3.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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30%211mg
Phosphorus
95%667mg
211 mgvs667 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52.2%1776mg
Potassium
194%6583mg
1776 mgvs6583 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.7%9.2μg
Selenium
0%0μg
9.2 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.5%52.6mg
Sodium
9.26%139mg
52.6 mgvs139 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%1.97mg
Zinc
43%4.72mg
1.97 mgvs4.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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32%1185g
Water
71%2626g
1185 gvs2626 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Yambean vs Tomatoes:
Comparing minerals per 500 calories for Boiled Yambean vs Tomatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: