Comparing Nutrients in 5 ounces Boiled Yambean VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Yambean	Tomatoes	Recommended Dietary Allowance
Energy	1.86% 54kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.67% 0.11g	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	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	NA	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	4.48% 1.7g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Tomatoes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	4.8% 0.38mg	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	7.03% 0.16mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	9.9% 336mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.62% 134g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 1.5 times more Vitamin B2 and 1.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, 2.2 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Raw Ripe Red Tomatoes have similar amounts of Vitamin C per 5 oz.
• Both Boiled and Drained Yambean as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Yambean vs Tomatoes:

• Boiled and Drained Yambean has 2.1 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Copper, 2 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Yambean has 2.1 times more Energy and 2.3 times more Carbohydrate than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Yambean and Raw Ripe Red Tomatoes have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Yambean as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.