Comparing Nutrients in 100 grams Dried Chives VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Dried Chives	Boiled Yambean	Recommended Dietary Allowance
Energy	10.7% 311kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	NA	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	6.8% 8.8g	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	69% 26g	NA	38g per day for Men 19-50 years
Protein	38% 21g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	379% 3415μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	3.08% 0.04mg	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	27% 108μg	2% 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	733% 660mg	15.7% 14mg	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

	Dried Chives	Boiled Yambean	Recommended Dietary Allowance
Calcium	81.3% 813mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	5.1% 0.046mg	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	250% 20mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	2.48% 0.057mg	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	74% 518mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.12mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chives VS Boiled Yambean per 100 g

Compare the macro and micronutrient content in 100 g of Dried Chives versus 100 g of Boiled Yambean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Chives vs Boiled Yambean :

• 100 grams of Dried Chives have 3415 times more Vitamin A, 52.9 times more Vitamin B1, 53.6 times more Vitamin B2, 31.1 times more Vitamin B3, 17.4 times more Vitamin B5, 49.9 times more Vitamin B6, 13.5 times more Vitamin B9 and 46.8 times more Vitamin C than Boiled Yambean .
• 100 grams of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Freeze-dried Chives as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Chives vs Boiled Yambean :

• 100 grams of Dried Chives have 73.9 times more Calcium, 14.9 times more Copper, 35.1 times more Iron, 58.2 times more Magnesium, 23.7 times more Manganese, 32.4 times more Phosphorus, 21.9 times more Potassium, 13.4 times more Selenium, 17.5 times more Sodium and 34.1 times more Zinc than Boiled Yambean .
• While 100 g of Boiled and Drained Yambean contain 45 times more Water than Freeze-dried Chives.
• 100 grams of Boiled Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Chives have 8.2 times more Energy, 38.9 times more Fat, 7.3 times more Carbohydrate and 29.4 times more Protein than Boiled Yambean .
• 100 grams of Boiled Yambean provide inadequate amounts of Energy and Protein