Comparing Nutrients in 5 ounces Boiled Yambean VS Yam

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Yam	5%	1%	94%

Macro Nutrients

	Boiled Yambean	Yam	Recommended Dietary Allowance
Energy	1.86% 54kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.091g	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	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Yam	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	32% 0.42mg	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	8.15% 32.6μg	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	27% 24.2mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Yam	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	28% 0.25mg	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	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	24.5% 0.56mg	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	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Yam per 5 oz

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

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

• 5 oz of Raw Yam contain 6.6 times more Vitamin B1, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled Yambean and Yam provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Boiled Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Yambean as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Yambean vs Yam:

• 5 ounces of Boiled Yambean have 1.3 times more Water than Yam.
• While 5 oz of Raw Yam contain 3.9 times more Copper, 1.9 times more Magnesium, 7 times more Manganese, 3.4 times more Phosphorus, 6 times more Potassium and 1.6 times more Zinc than Boiled and Drained Yambean .
• Both Boiled Yambean and Yam contain similar levels of Iron per five ounces.
• 5 ounces of Boiled Yambean lack sufficient amounts of Zinc
• Both Boiled and Drained Yambean as well as Raw Yam lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Yam contain 3.1 times more Energy, 3.2 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Yambean .
• 5 ounces of Boiled Yambean provide inadequate amounts of Energy and Protein