Comparing Nutrients in 100 grams Boiled Yambean VS 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	1.3% 38kcal	10.7% 311kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	7.62% 1.3g	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	49.5% 64.3g	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	69% 26g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Dried Chives	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	379% 3415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	154% 2mg	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	27% 108μg	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	733% 660mg	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	1.1% 11mg	81.3% 813mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	76.2% 0.69mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	2.48% 0.057mg	58.7% 1.35mg	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	74% 518mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	46.5% 5.12mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Dried Chives per 100 g

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

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

• 100 g of Freeze-dried Chives contain 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 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 Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Yambean have 45 times more Water than Dried Chives.
• While 100 g of Freeze-dried Chives contain 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 and Drained Yambean .
• 100 grams of Boiled Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Freeze-dried Chives contain 8.2 times more Energy, 38.9 times more Fat, 7.3 times more Carbohydrate and 29.4 times more Protein than Boiled and Drained Yambean .
• 100 grams of Boiled Yambean provide inadequate amounts of Energy and Protein