Comparing Nutrients in 7 ounces Yambean VS Borage

Macros Ratio

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

Macro Nutrients

	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	0.13% 0.042g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.93% 3.57g	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	25.6% 9.72g	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

	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	3.3% 0.04mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	5.95% 24μg	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	44.5% 40mg	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	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Borage	Recommended Dietary Allowance
Calcium	2.4% 24mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	15% 1.2mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	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	5.1% 35.7mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	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	2.9% 0.32mg	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

Nutrient Comparison: Yambean VS Borage per 7 oz

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

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

• 7 ounces of Yambean have 3.3 times more Vitamin B5 than Borage.
• While 7 oz of Raw Borage contain 210 times more Vitamin A, 3 times more Vitamin B1, 5.2 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Yambean .
• Both Yambean and Borage provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 7 ounces of Borage have insufficient amounts of Vitamin B5
• Both Raw Yambean as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yambean vs Borage:

• 7 oz of Raw Borage contain 7.8 times more Calcium, 2.7 times more Copper, 5.5 times more Iron, 4.3 times more Magnesium, 5.8 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Potassium and 20 times more Sodium than Raw Yambean .
• Both Yambean and Borage contain similar levels of Water per seven ounces.
• 7 ounces of Yambean lack sufficient amounts of Calcium
• Both Raw Yambean as well as Raw Borage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yambean have 2.9 times more Carbohydrate than Borage.
• While 7 oz of Raw Borage contain 2.5 times more Protein than Raw Yambean .
• 7 ounces of Yambean provide inadequate amounts of Protein
• Both Raw Yambean as well as Raw Borage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Yambean VS Borage

What are the health benefits of Yambean compared to Borage?

Yambean, also known as jicama, is a good source of fiber, vitamin C, and potassium, which can help support digestive health, boost immunity, and regulate blood pressure. Borage, on the other hand, is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that may have anti-inflammatory properties and benefit skin health. Both can be nutritious additions to a balanced vegan diet, offering unique health benefits.

Can I lose weight easier by eating more Yambean or Borage?

Both yambean and borage are nutritious foods that can support weight loss as part of a balanced diet. Yambean is high in fiber, which can help you feel full and satisfied, while borage is rich in antioxidants and anti-inflammatory compounds that can support overall health. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall portion sizes and food choices rather than relying solely on specific foods. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet, along with regular physical activity, is the most effective way to support weight loss.

Should I eat more Yambean or more Borage to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both yambean and borage are nutritious options, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a mix of these plant-based protein sources into your diet along with regular strength training can help support muscle growth.

What is the environmental impact of producing Yambean compared to Borage?

Both Yambean and Borage are relatively sustainable crops to grow compared to traditional animal agriculture. They require less water, land, and resources to produce compared to raising livestock for meat. However, Borage is known to be a more resilient plant that can thrive in various climates and soil types, making it potentially more environmentally friendly in terms of production. Ultimately, both Yambean and Borage can be good options for sustainable agriculture practices.