Comparing Nutrients in 100 grams Boiled Yambean VS Boiled Dock

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Boiled Yambean	Boiled Dock	Recommended Dietary Allowance
Energy	1.3% 38kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	2.25% 2.93g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Boiled Dock	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	19.3% 174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	0.72% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	7.7% 0.1mg	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	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	15.7% 14mg	29.2% 26.3mg	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	Boiled Dock	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	12.7% 0.11mg	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	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	2.48% 0.057mg	13% 0.3mg	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	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	9.44% 321mg	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	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Boiled Dock per 100 g

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

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

• 100 grams of Boiled Yambean have 3.4 times more Vitamin B5 than Boiled Dock.
• While 100 g of Boiled and Drained Dock contain 174 times more Vitamin A, 2 times more Vitamin B1, 3.1 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.9 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
• 100 grams of Boiled Dock have insufficient amounts of Vitamin B5
• Both Boiled and Drained Yambean as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Yambean vs Boiled Dock:

• 100 g of Boiled and Drained Dock contain 3.5 times more Calcium, 2.5 times more Copper, 3.6 times more Iron, 8.1 times more Magnesium, 5.3 times more Manganese, 3.3 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Yambean .
• Both Boiled Yambean and Boiled Dock contain similar levels of Water per 100 grams.
• 100 grams of Boiled Yambean lack sufficient amounts of Calcium
• Both Boiled and Drained Yambean as well as Boiled and Drained Dock lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Yambean have 3 times more Carbohydrate than Boiled Dock.
• While 100 g of Boiled and Drained Dock contain 2.5 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 Boiled and Drained Dock provide inadequate amounts of Energy in 100 grams.