Comparing Nutrients in 5 ounces Boiled Yambean VS Boiled Borage

Macros Ratio

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

Macro Nutrients

	Boiled Yambean	Boiled Borage	Recommended Dietary Allowance
Energy	1.86% 54kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	3.87% 5.03g	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	1.82% 1.02g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Boiled Borage	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	34.5% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	9.6% 0.12mg	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	3.54% 14μg	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	51% 46mg	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

	Boiled Yambean	Boiled Borage	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	22.5% 0.2mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	23.7% 0.55mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Boiled Borage per 5 oz

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

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

• 5 ounces of Boiled Yambean have 2.7 times more Vitamin B5 than Boiled Borage.
• While 5 oz of Boiled and Drained Borage contain 219 times more Vitamin A, 3.5 times more Vitamin B1, 5.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Yambean .
• 5 ounces of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 5 ounces of Boiled Borage have insufficient amounts of Vitamin B5
• Both Boiled and Drained Yambean as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Yambean vs Boiled Borage:

• 5 oz of Boiled and Drained Borage contain 9.3 times more Calcium, 3.1 times more Copper, 6.4 times more Iron, 5.2 times more Magnesium, 6.8 times more Manganese, 3.4 times more Phosphorus, 3.6 times more Potassium, 22 times more Sodium and 1.5 times more Zinc than Boiled and Drained Yambean .
• Both Boiled Yambean and Boiled Borage contain similar levels of Water per five ounces.
• 5 ounces of Boiled Yambean lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Yambean as well as Boiled and Drained Borage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

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