Comparing Nutrients in 7 ounces Boiled Yambean VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Yambean	Cassava	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Cassava	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.36% 0.38mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	13.4% 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	13.4% 53.6μg	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	31% 28mg	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Cassava	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.83% 179g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Yambean versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Raw Cassava contain 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Yambean .
• Both Boiled Yambean and Cassava provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Yambean as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yambean vs Cassava:

• 7 ounces of Boiled Yambean have 2.1 times more Iron and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.2 times more Copper, 1.9 times more Magnesium, 6.7 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Boiled and Drained Yambean .
• 7 ounces of Boiled Yambean lack sufficient amounts of Zinc
• Both Boiled and Drained Yambean as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Cassava contain 4.2 times more Energy, 4.3 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Yambean .
• 7 ounces of Boiled Yambean provide inadequate amounts of Energy and Protein