Comparing Nutrients in 100 grams Boiled Yambean VS Borage

Macros Ratio

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

Macro Nutrients

	Boiled Yambean	Borage	Recommended Dietary Allowance
Energy	1.3% 38kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.8g	2.35% 3.06g	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	NA	38g per day for Men 19-50 years
Protein	1.3% 0.72g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Borage	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	6.46% 0.084mg	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	2% 8μg	3.25% 13μg	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	15.7% 14mg	39% 35mg	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	Borage	Recommended Dietary Allowance
Calcium	1.1% 11mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	14.4% 0.13mg	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	7.13% 0.57mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	2.48% 0.057mg	15% 0.35mg	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	2.3% 16mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.5% 93g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 3 times more Vitamin B5 than Raw Borage.
• While Raw Borage contains 210 times more Vitamin A, 3.5 times more Vitamin B1, 5.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Yambean vs Borage:

• Raw Borage contains 8.5 times more Calcium, 2.8 times more Copper, 5.8 times more Iron, 4.7 times more Magnesium, 6.1 times more Manganese, 3.3 times more Phosphorus, 3.5 times more Potassium, 1.3 times more Selenium, 20 times more Sodium and 1.3 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Raw Borage have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Yambean has 1.8 times more Energy and 2.9 times more Carbohydrate than Raw Borage.
• While Raw Borage contains 2.5 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Raw Borage have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.