Comparing Nutrients in 5 ounces Boiled Yambean with Salt VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean with Salt	8%	2%	90%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Boiled Yambean with Salt	White Sweet Corn	Recommended Dietary Allowance
Energy	1.76% 51kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.72% 1.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.97% 11.7g	20.7% 27g	130g per day for Men 19-50 years
Sugars	NA	6.3% 4.56g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean with Salt	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	6% 0.078mg	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	2.83% 11.3μg	16.3% 65.2μg	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	22.2% 20mg	10.7% 9.64mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean with Salt	White Sweet Corn	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	8.5% 0.077mg	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	10% 0.81mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	9.92% 0.23mg	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	3.24% 22.7mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean with Salt VS White Sweet Corn per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Yambean with Salt vs White Sweet Corn:

• 5 ounces of Boiled Yambean with Salt have 2.1 times more Vitamin C than White Sweet Corn.
• While 5 oz of Raw White Sweet Corn contain 11.8 times more Vitamin B1, 2.1 times more Vitamin B2, 8.9 times more Vitamin B3, 6.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Boiled and Drained Yambean with Salt.
• 5 ounces of Boiled Yambean with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Yambean with Salt as well as Raw White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Yambean with Salt vs White Sweet Corn:

• 5 ounces of Boiled Yambean with Salt have 16.1 times more Sodium than White Sweet Corn.
• While 5 oz of Raw White Sweet Corn contain 3.4 times more Magnesium, 2.8 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium and 3 times more Zinc than Boiled and Drained Yambean with Salt.
• Both Boiled Yambean with Salt and White Sweet Corn contain similar levels of Copper, Iron and Water per five ounces.
• 5 ounces of Boiled Yambean with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Yambean with Salt as well as Raw White Sweet Corn lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw White Sweet Corn contain 2.4 times more Energy, 2.3 times more Carbohydrate and 4.5 times more Protein than Boiled and Drained Yambean with Salt.
• 5 ounces of Boiled Yambean with Salt provide inadequate amounts of Energy and Protein