Comparing Nutrients in 7 ounces Boiled Yambean VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Yambean	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.49% 0.083g	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	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.36% 0.38mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	12% 0.16mg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Yambean vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Yambean has 1.3 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 2.1 times more Vitamin B1, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled and Drained Yambean as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Yambean vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Yambean has 1.2 times more Magnesium and 1.4 times more Selenium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Copper, 1.8 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Iron, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Yambean has 2.1 times more Energy and 2.2 times more Carbohydrate than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.