Comparing Nutrients in 5 ounces Yambean VS Boiled Yambean

Macros Ratio

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

Macro Nutrients

	Yambean	Boiled Yambean	Recommended Dietary Allowance
Energy	1.86% 54kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	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	9.6% 12.5g	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	NA	38g per day for Men 19-50 years
Protein	1.82% 1.02g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Yambean	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	4.36% 0.057mg	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	2.83% 11.3μg	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	32% 28.6mg	22.2% 20mg	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	Boiled Yambean	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	7.24% 0.065mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	3.5% 0.081mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	6.25% 213mg	5.63% 191mg	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	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.45% 128g	3700g per day for Men 19-50 years

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

• Raw Yambean has 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Yambean .
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Yambean as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Yambean vs Boiled Yambean :

Both Raw Yambean and Boiled and Drained Yambean have similar amounts of minerals per 5 oz
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Raw Yambean and Boiled and Drained Yambean have similar amounts of macro-nutrients per 5 oz
• Both Raw Yambean and Boiled and Drained Yambean have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Yambean as well as Boiled and Drained Yambean have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.