Comparing Nutrients in 500 calories Yambean VS Borage

Weight per 500 calories

• Yambean: 1316g
• Borage: 2381g

Yambean has 1.8 times more energy per 100g than Borage. It has low energy density when compared to other foods. Raw Borage having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Yambean	Borage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	12.6% 4.05g	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	15.3% 2.6g	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	56% 73g	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	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Yambean	Borage	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	556% 5000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	154% 2mg	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	77.4% 310μg	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	926% 833mg	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	Borage	Recommended Dietary Allowance
Calcium	15.8% 158mg	221% 2214mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	344% 3.1mg	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	982% 78.6mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	295% 1238mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	361% 8.3mg	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	180% 1262mg	700mg per day for Men 19-50 years
Potassium	58% 1974mg	329% 11190mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	127% 1905mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	32% 1185g	60% 2214g	3700g per day for Men 19-50 years

Yambean VS Borage Nutrients Per 500 Kcal

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

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

• 500 calories of Yambean have 1.8 times more Vitamin B5 than Borage.
• While 500 kcal of Raw Borage contain 380 times more Vitamin A, 5.4 times more Vitamin B1, 9.4 times more Vitamin B2, 8.1 times more Vitamin B3, 3.6 times more Vitamin B6, 2 times more Vitamin B9 and 3.1 times more Vitamin C than Raw Yambean .
• 500 calories of Yambean have insufficient amounts of Vitamin A
• Both Raw Yambean as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yambean vs Borage:

• 500 kcal of Raw Borage contain 14 times more Calcium, 4.9 times more Copper, 10 times more Iron, 7.8 times more Magnesium, 10.5 times more Manganese, 5.3 times more Phosphorus, 5.7 times more Potassium, 2.3 times more Selenium, 36.2 times more Sodium, 2.3 times more Zinc and 1.9 times more Water than Raw Yambean .

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yambean have 1.6 times more Carbohydrate than Borage.
• While 500 kcal of Raw Borage contain 14.1 times more Fat, 14.6 times more Saturated Fat, 6.8 times more Omega 6 and 4.5 times more Protein than Raw Yambean .
• Both Yambean and Borage offer comparable quantities of Energy per 500 calories.
• 500 calories of Yambean provide inadequate amounts of Omega 6