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Comparing Nutrients in 5 ounces Boiled Yambean VS Stewed Canned Tomatoes

Macros Ratio

Protein Fat Carbs

Boiled Yambean
7%
2%
91%
Stewed Canned Tomatoes
12%
6%
82%
5 oz ▼

Macro Nutrients

1.86%54kcal
Energy
1.27%37kcal
54 kcalvs37 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.13%0.13g
Fat
0.28%0.27g
0.13 gvs0.27 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.12%0.037g
NA gvs0.037 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.27%0.004g
NA gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.62%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.6%12.5g
Carbohydrate
6.75%8.77g
12.5 gvs8.77 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.68%2.66g
≤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]
NA gvs2.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.3g
NA gvs2.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.028g
NA gvs0.028 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
3.73%1.4g
NA gvs1.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.82%1.02g
Protein
2.3%1.3g
1.02 gvs1.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.16%1.4μg
Vitamin A
1.4%12.8μg
RAE, retinol activity equivalents
1.4 μgvs12.8 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2%0.024mg
Vitamin B1
5.43%0.065mg
Thiamine
0.024 mgvs0.065 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.05%0.04mg
Vitamin B2
3.8%0.05mg
Riboflavin
0.04 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.7%0.27mg
Vitamin B3
6.33%1mg
Niacin, nicotinic acid, niacinamide
0.27 mgvs1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.43%0.17mg
Vitamin B5
3.23%0.16mg
Pantothenic acid
0.17 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.36%0.057mg
Vitamin B6
1.85%0.024mg
Pyridoxine
0.057 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.83%11.3μg
Vitamin B9
1.77%7.1μg
Folates and Folic Acid
11.3 μgvs7.1 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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22.2%20mg
Vitamin C
12.4%11mg
Ascorbic acid
20 mgvs11 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
7.84%1.18mg
Tocopherols and Tocotrienols
NA mgvs1.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.83%3.4μg
Phytomenadione or phylloquinone
NA μgvs3.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.56%15.6mg
Calcium
4.8%48mg
15.6 mgvs48 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.24%0.065mg
Copper
17.6%0.16mg
0.065 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10%0.81mg
Iron
23.6%1.9mg
0.81 mgvs1.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.7%15.6mg
Magnesium
4.05%17mg
15.6 mgvs17 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.5%0.081mg
Manganese
3.64%0.084mg
0.081 mgvs0.084 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.24%22.7mg
Phosphorus
4.05%28.3mg
22.7 mgvs28.3 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.63%191mg
Potassium
8.63%293mg
191 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%0.99μg
Selenium
1.55%0.85μg
0.99 μgvs0.85 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.38%5.67mg
Sodium
21%313mg
5.67 mgvs313 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.93%0.21mg
Zinc
2.2%0.24mg
0.21 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.45%128g
Water
3.5%130g
128 gvs130 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Boiled Yambean vs Stewed Canned Tomatoes:
Comparing minerals per 5 ounces for Boiled Yambean vs Stewed Canned Tomatoes:
Comparison of macro-nutrients per 5 ounces:



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