Comparing Nutrients in 5 ounces Boiled Yambean VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Yambean	Navel Oranges	Recommended Dietary Allowance
Energy	1.86% 54kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Navel Oranges	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.3% 122g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges contain 12 times more Vitamin A, 4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 4.3 times more Vitamin B9 and 4.2 times more Vitamin C than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Yambean vs Navel Oranges:

• Boiled and Drained Yambean has 4.4 times more Iron, 2 times more Manganese, more Selenium and 1.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.9 times more Calcium and 1.4 times more Phosphorus than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Raw Navel Oranges have similar amounts of Copper, Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges contain 1.3 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.