Comparing Nutrients in 5 ounces Yambean VS Dried Chives

Macros Ratio

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

Macro Nutrients

	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	0.093% 0.03g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.5% 2.55g	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	18.3% 6.95g	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

	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	2.36% 0.028mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	52.3% 8.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	4.25% 17μg	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	32% 28.6mg	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	4.35% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Dried Chives	Recommended Dietary Allowance
Calcium	1.7% 17mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	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	10.6% 0.85mg	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	216% 907mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	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	3.64% 25.5mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	6.25% 213mg	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	2.06% 0.23mg	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: Yambean VS Dried Chives per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Yambean vs Dried Chives:

• 5 oz of Freeze-dried Chives contain 3415 times more Vitamin A, 45 times more Vitamin B1, 51.7 times more Vitamin B2, 29.5 times more Vitamin B3, 15.6 times more Vitamin B5, 47.5 times more Vitamin B6, 9 times more Vitamin B9 and 32.7 times more Vitamin C than Raw Yambean .
• 5 ounces of Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw 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 Yambean vs Dried Chives:

• 5 ounces of Yambean have 45 times more Water than Dried Chives.
• While 5 oz of Freeze-dried Chives contain 67.8 times more Calcium, 14.3 times more Copper, 33.3 times more Iron, 53.3 times more Magnesium, 22.5 times more Manganese, 28.8 times more Phosphorus, 19.7 times more Potassium, 13.4 times more Selenium, 17.5 times more Sodium and 32 times more Zinc than Raw Yambean .
• 5 ounces of 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, 5.2 times more Omega 3, 44.7 times more Omega 6, 7.3 times more Carbohydrate, 5.3 times more Fiber and 29.4 times more Protein than Raw Yambean .
• 5 ounces of Yambean provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein