Comparing Nutrients in 5 ounces Borage VS Boiled Yambean

Macros Ratio

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

Macro Nutrients

	Borage	Boiled Yambean	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.34% 4.34g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	4.56% 2.55g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Borage	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	33% 298μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	4.36% 0.057mg	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	4.6% 18.4μg	2.83% 11.3μg	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	55% 49.6mg	22.2% 20mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Borage	Boiled Yambean	Recommended Dietary Allowance
Calcium	13% 132mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	7.24% 0.065mg	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	58.5% 4.68mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	3.5% 0.081mg	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	10.7% 75mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	19.6% 666mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Borage VS Boiled Yambean per 5 oz

Compare the macro and micronutrient content in 5 oz of Borage versus 5 oz of Boiled Yambean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Borage vs Boiled Yambean :

• 5 ounces of Borage have 210 times more Vitamin A, 3.5 times more Vitamin B1, 5.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Yambean .
• While 5 oz of Boiled and Drained Yambean contain 3 times more Vitamin B5 than Raw Borage.
• 5 ounces of Borage have insufficient amounts of Vitamin B5
• 5 ounces of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Borage as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Borage vs Boiled Yambean :

• 5 ounces of Borage have 8.5 times more Calcium, 2.8 times more Copper, 5.8 times more Iron, 4.7 times more Magnesium, 6.1 times more Manganese, 3.3 times more Phosphorus, 3.5 times more Potassium and 20 times more Sodium than Boiled Yambean .
• Both Borage and Boiled Yambean contain similar levels of Water per five ounces.
• 5 ounces of Boiled Yambean lack sufficient amounts of Calcium
• Both Raw Borage as well as Boiled and Drained Yambean lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Borage have 2.5 times more Protein than Boiled Yambean .
• While 5 oz of Boiled and Drained Yambean contain 2.9 times more Carbohydrate than Raw Borage.
• 5 ounces of Boiled Yambean provide inadequate amounts of Protein
• Both Raw Borage as well as Boiled and Drained Yambean provide inadequate amounts of Energy in five ounces.