Comparing Nutrients in 100 grams Boiled Yambean VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Yambean	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.3% 38kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	NA	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.031g	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	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	NA	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	17% 0.22mg	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	17.8% 71μg	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	41% 37mg	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	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.1% 11mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	8.33% 0.075mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	2.48% 0.057mg	16.5% 0.38mg	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	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Cooked Broccoli Raab per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Yambean vs Cooked Broccoli Raab:

• 100 g of Cooked Broccoli Raab contain 227 times more Vitamin A, 9.9 times more Vitamin B1, 5 times more Vitamin B2, 10.6 times more Vitamin B3, 3.7 times more Vitamin B5, 5.5 times more Vitamin B6, 8.9 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Yambean .
• 100 grams of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled and Drained Yambean as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Yambean vs Cooked Broccoli Raab:

• 100 g of Cooked Broccoli Raab contain 10.7 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 6.7 times more Manganese, 5.1 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Selenium, 14 times more Sodium and 3.6 times more Zinc than Boiled and Drained Yambean .
• Both Boiled Yambean and Cooked Broccoli Raab contain similar levels of Water per 100 grams.
• 100 grams of Boiled Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Yambean have 2.8 times more Carbohydrate than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 5.3 times more Protein than Boiled and Drained Yambean .
• 100 grams of Boiled Yambean provide inadequate amounts of Protein
• Both Boiled and Drained Yambean as well as Cooked Broccoli Raab provide inadequate amounts of Energy in 100 grams.