Comparing Nutrients in 500 calories Yambean VS Boiled Yambean

Weight per 500 calories

• Yambean: 1316g
• Boiled Yambean: 1316g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Yambean	Boiled Yambean	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	NA	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	NA	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	89.3% 116g	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	17% 9.47g	56g per day for Men 19-50 years

Vitamins

	Yambean	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	1.46% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	40.5% 0.53mg	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	26.3% 105μg	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	206% 186mg	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 Yambean	Recommended Dietary Allowance
Calcium	15.8% 158mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	67.3% 0.61mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	32.6% 0.75mg	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	30% 211mg	700mg per day for Men 19-50 years
Potassium	58% 1974mg	52.2% 1776mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	32% 1185g	32% 1185g	3700g per day for Men 19-50 years

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

• Raw Yambean has 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Yambean .
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Yambean as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yambean vs Boiled Yambean :

Both Raw Yambean and Boiled and Drained Yambean have similar amounts of minerals per 500 kcal
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Yambean and Boiled and Drained Yambean have similar amounts of macro-nutrients per 500 kcal
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Yambean as well as Boiled and Drained Yambean have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.