Comparing Nutrients in 100 calories Boiled Yambean VS Dried Chives

Weight per 100 calories

• Boiled Yambean: 263g
• Dried Chives: 32.2g

Freeze-dried Chives have 8.2 times more energy per unit of mass than Boiled and Drained Yambean , which is high in comparison to other foods. Boiled Yambean having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Yambean or Dried Chives?

Macros Ratio

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

Macro Nutrients

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	16% 20.7g	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	22% 8.42g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Vitamin A	0.29% 2.63μg	122% 1098μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.73% 0.045mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.37% 0.32mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	49.4% 0.64mg	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	5.26% 21μg	8.7% 34.7μg	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	41.2% 37mg	236% 212mg	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	Dried Chives	Recommended Dietary Allowance
Calcium	2.9% 29mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	24.5% 0.22mg	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	18.8% 1.5mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	6.52% 0.15mg	19% 0.43mg	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	6% 42mg	23.8% 167mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	5.5% 3.02μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	1.5% 22.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.39mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.017% 0.64g	3700g per day for Men 19-50 years

Boiled Yambean VS Dried Chives Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Yambean or Dried Chives?

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

• 100 kcal of Freeze-dried Chives contain 417.3 times more Vitamin A, 6.5 times more Vitamin B1, 6.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.7 times more Vitamin C than Boiled and Drained Yambean .
• 100 calories of Boiled Yambean have insufficient amounts of Vitamin A
• Both Boiled and Drained Yambean as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Yambean have 368.6 times more Water than Dried Chives.
• While 100 kcal of Freeze-dried Chives contain 9 times more Calcium, 1.8 times more Copper, 4.3 times more Iron, 7.1 times more Magnesium, 2.9 times more Manganese, 4 times more Phosphorus, 2.7 times more Potassium, 1.6 times more Selenium and 4.2 times more Zinc than Boiled and Drained Yambean .

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Freeze-dried Chives contain 3.6 times more Protein than Boiled and Drained Yambean .
• Both Boiled Yambean and Dried Chives offer comparable quantities of Energy and Carbohydrate per 100 calories.