Comparing Nutrients in 500 calories Yambean VS Boiled Borage

Weight per 500 calories

• Yambean: 1316g
• Boiled Borage: 2000g

Yambean has 1.5 times more energy per 100g than Boiled Borage. It has low energy density when compared to other foods. Boiled and Drained Borage having very low energy density.

Discover which food has more nutrients per 500 calories - Yambean or Boiled Borage?

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Yambean	Boiled Borage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	15% 2.54g	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	54.6% 71g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	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	170% 64.5g	NA	38g per day for Men 19-50 years
Protein	17% 9.47g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Yambean	Boiled Borage	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	487% 4380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	135% 1.76mg	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	39.5% 158μg	50% 200μg	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	295% 266mg	722% 650mg	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	40.4% 6.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Boiled Borage	Recommended Dietary Allowance
Calcium	15.8% 158mg	204% 2040mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	318% 2.86mg	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	910% 72.8mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	335% 7.7mg	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	34% 237mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	58% 1974mg	289% 9820mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	32% 1185g	49.7% 1838g	3700g per day for Men 19-50 years

Yambean VS Boiled Borage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yambean or Boiled Borage?

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

• 500 calories of Yambean have 2 times more Vitamin B5 than Boiled Borage.
• While 500 kcal of Boiled and Drained Borage contain 332.9 times more Vitamin A, 4.5 times more Vitamin B1, 8.6 times more Vitamin B2, 7.1 times more Vitamin B3, 3.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Yambean .
• 500 calories of Yambean have insufficient amounts of Vitamin A
• Both Raw Yambean as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yambean vs Boiled Borage:

• 500 kcal of Boiled and Drained Borage contain 12.9 times more Calcium, 4.5 times more Copper, 9.2 times more Iron, 7.2 times more Magnesium, 9.8 times more Manganese, 4.6 times more Phosphorus, 5 times more Potassium, 2 times more Selenium, 33.4 times more Sodium, 2.1 times more Zinc and 1.6 times more Water than Raw Yambean .

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yambean have 1.6 times more Carbohydrate than Boiled Borage.
• While 500 kcal of Boiled and Drained Borage contain 13.7 times more Fat, 14.3 times more Saturated Fat, 6.7 times more Omega 6 and 4.4 times more Protein than Raw Yambean .
• Both Yambean and Boiled Borage offer comparable quantities of Energy per 500 calories.
• 500 calories of Yambean provide inadequate amounts of Omega 6