Comparing Nutrients in 7 ounces Boiled Yambean VS Borage

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Borage	28%	24%	48%

Macro Nutrients

	Boiled Yambean	Borage	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	2.55% 1.43g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Borage	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.36% 0.38mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	13% 0.17mg	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	3.97% 16μg	6.45% 25.8μg	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	31% 28mg	77% 69.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Borage	Recommended Dietary Allowance
Calcium	2.2% 22mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	28.7% 0.26mg	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	14% 1.13mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	30% 0.69mg	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	4.54% 31.8mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Yambean vs Borage:

• Boiled and Drained Yambean has 3 times more Vitamin B5 than Raw Borage.
• While Raw Borage contains 210 times more Vitamin A, 3.5 times more Vitamin B1, 5.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Yambean vs Borage:

• Raw Borage contains 8.5 times more Calcium, 2.8 times more Copper, 5.8 times more Iron, 4.7 times more Magnesium, 6.1 times more Manganese, 3.3 times more Phosphorus, 3.5 times more Potassium, 1.3 times more Selenium, 20 times more Sodium and 1.3 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Raw Borage have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Yambean has 1.8 times more Energy and 2.9 times more Carbohydrate than Raw Borage.
• While Raw Borage contains 2.5 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Raw Borage have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.