Comparing Nutrients in 100 grams Boiled Yambean VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Yambean	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.3% 38kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.52% 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	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	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.95% 0.69g	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	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.7% 14mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	NA	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	NA	420mg per day for Men 19-50 years
Manganese	2.48% 0.057mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	NA	11mg per day for Men 19-50 years
Water	2.43% 90g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Yambean vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Yambean has 8.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 grams for Boiled Yambean vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Yambean has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Calcium, 3.3 times more Potassium and 74.5 times more Sodium than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Frozen Roasted Potatoes with Salt have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Roasted Potatoes with Salt contain 3.3 times more Energy, 20.1 times more Fat, 3 times more Carbohydrate and 3.1 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.