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Comparing Nutrients in 100 grams Boiled Yambean VSOranges

Macros Ratio

ProteinsFatsCarbs


Boiled Yambean
7%
2%
91%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

Boiled Yambean vsOranges
1.3%
Energy
1.62%
38 kcalvs47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.09%
Fat
0.12%
0.09 gvs0.12 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
1.3%
Protein
1.68%
0.72 gvs0.94 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
6.77%
Carbohydrate
9.08%
8.8 gvs11.8 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
13%
NA gvs9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
NA
Fiber
6.3%
NA gvs2.4 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
NA
Saturated Fat
0.06%
NA gvs0.02 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
NA
Omega 3
0.63%
NA gvs0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
NA
Omega 6
0.12%
NA gvs0.02 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.43%
Water
2.35%
90 gvs86.8 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Boiled Yambean vsOranges
0.11%
Vitamin A
1.22%
1 μgvs11 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
1.67%
Thiamine
7.5%
0.02 mgvs0.09 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
2.3%
Vitamin B2
3.08%
0.03 mgvs0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
1.2%
Vitamin B3
1.75%
0.19 mgvs0.28 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
3.08%
Vitamin B6
4.6%
0.04 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
15.6%
Vitamin C
59%
14 mgvs53 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
1.2%
NA mgvs0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
0%
NA μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
2%
Folate
7.5%
8 μgvs30 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Boiled Yambean vsOranges
1.1%
Calcium
4%
11 mgvs40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
5.56%
Copper
5.56%
0.05 mgvs0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
7.13%
Iron
1.25%
0.57 mgvs0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
2.6%
Magnesium
2.4%
11 mgvs10 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
2.6%
Manganese
1.3%
0.06 mgvs0.03 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
2.3%
Phosphorus
2%
16 mgvs14 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
3.97%
Potassium
5.32%
135 mgvs181 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.27%
Selenium
0.91%
0.7 μgvs0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.27%
Sodium
0%
4 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
1.36%
Zinc
0.64%
0.15 mgvs0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Yambean vs Oranges:
Raw Oranges contain 11 times more Vitamin A, 4.5 times more Thiamine, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 3.8 times more Vitamin C and 3.8 times more Folate than Boiled and Drained Yambean .

Comparing minerals per 100 grams for Boiled Yambean vs Oranges:
Boiled and Drained Yambean has 5.7 times more Iron, 2 times more Manganese, 1.4 times more Selenium and 2.1 times more Zinc than Raw Oranges. While Raw Oranges contain 3.6 times more Calcium and 1.3 times more Potassium than Boiled and Drained Yambean . Both Boiled and Drained Yambean and Raw Oranges have similar amounts of Copper, Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:
Raw Oranges contain 1.3 times more Protein and 1.3 times more Carbohydrate than Boiled and Drained Yambean . Both Boiled and Drained Yambean and Raw Oranges have similar amounts of Energy and Water per 100 g.Both Boiled and Drained Yambean as well as Raw Oranges have insufficient amounts of Fat in 100 g.




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