Comparing Nutrients in 5 ounces Boiled Yambean VS Dried Chives

Macros Ratio

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

Macro Nutrients

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Energy	1.86% 54kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	NA	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.84g	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	70% 91g	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	98% 37g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	538% 4841μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	52.3% 8.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	218% 2.83mg	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	38.3% 153μg	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	1039% 936mg	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	Dried Chives	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	108% 0.97mg	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	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	216% 907mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	83% 1.9mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	123% 4196mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Dried Chives per 5 oz

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

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

• 5 oz of Freeze-dried Chives contain 3415 times more Vitamin A, 52.9 times more Vitamin B1, 53.6 times more Vitamin B2, 31.1 times more Vitamin B3, 17.4 times more Vitamin B5, 49.9 times more Vitamin B6, 13.5 times more Vitamin B9 and 46.8 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
• Both Boiled and Drained Yambean as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Yambean vs Dried Chives:

• 5 ounces of Boiled Yambean have 45 times more Water than Dried Chives.
• While 5 oz of Freeze-dried Chives contain 73.9 times more Calcium, 14.9 times more Copper, 35.1 times more Iron, 58.2 times more Magnesium, 23.7 times more Manganese, 32.4 times more Phosphorus, 21.9 times more Potassium, 13.4 times more Selenium, 17.5 times more Sodium and 34.1 times more Zinc than Boiled and Drained Yambean .
• 5 ounces of Boiled Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Freeze-dried Chives contain 8.2 times more Energy, 38.9 times more Fat, 7.3 times more Carbohydrate and 29.4 times more Protein than Boiled and Drained Yambean .
• 5 ounces of Boiled Yambean provide inadequate amounts of Energy and Protein