Comparing Nutrients in 500 calories Yambean VS Dried Chives

Weight per 500 calories

• Yambean: 1316g
• Dried Chives: 161g

Freeze-dried Chives have 8.2 times more energy per unit of mass than Raw Yambean , which is high in comparison to other foods. Yambean having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Dried Chives	23%	8%	69%

Macro Nutrients

	Yambean	Dried Chives	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	7.34% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	12.3% 2.1g	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	79.5% 103g	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	111% 42g	38g per day for Men 19-50 years
Protein	17% 9.47g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Yambean	Dried Chives	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	610% 5490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	186% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	247% 3.2mg	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	43.4% 174μg	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	1179% 1061mg	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	Dried Chives	Recommended Dietary Allowance
Calcium	15.8% 158mg	131% 1307mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	123% 1.1mg	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	402% 32mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	245% 1029mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	94% 2.17mg	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	119% 833mg	700mg per day for Men 19-50 years
Potassium	58% 1974mg	140% 4759mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	75% 8.23mg	11mg per day for Men 19-50 years
Water	32% 1185g	0.087% 3.2g	3700g per day for Men 19-50 years

Yambean VS Dried Chives Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Yambean vs Dried Chives:

• 500 kcal of Freeze-dried Chives contain 417.3 times more Vitamin A, 5.5 times more Vitamin B1, 6.3 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B5, 5.8 times more Vitamin B6 and 4 times more Vitamin C than Raw Yambean .
• Both Yambean and Dried Chives provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Yambean have insufficient amounts of Vitamin A
• Both Raw Yambean as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yambean vs Dried Chives:

• 500 calories of Yambean have 368.6 times more Water than Dried Chives.
• While 500 kcal of Freeze-dried Chives contain 8.3 times more Calcium, 1.7 times more Copper, 4.1 times more Iron, 6.5 times more Magnesium, 2.7 times more Manganese, 3.5 times more Phosphorus, 2.4 times more Potassium, 1.6 times more Selenium and 3.9 times more Zinc than Raw Yambean .

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yambean have 1.6 times more Omega 3 and 1.5 times more Fiber than Dried Chives.
• While 500 kcal of Freeze-dried Chives contain 5.5 times more Omega 6 and 3.6 times more Protein than Raw Yambean .
• Both Yambean and Dried Chives offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Yambean provide inadequate amounts of Omega 6
• 500 calories of Dried Chives provide inadequate amounts of Omega 3