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Comparing Nutrients in 100 grams Boiled Yambean VS Tomatoes

Macros Ratio

Protein Fat Carbs

Boiled Yambean
7%
2%
91%
Tomatoes
17%
9%
74%
100 g ▼

Macro Nutrients

1.3%38kcal
Energy
0.62%18kcal
38 kcalvs18 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.093%0.09g
Fat
0.21%0.2g
0.09 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.088%0.028g
NA gvs0.028 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.19%0.003g
NA gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.47%0.08g
NA gvs0.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.8%8.8g
Carbohydrate
3%3.9g
8.8 gvs3.9 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.63%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.9%1.37g
≤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]
NA gvs1.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
3.16%1.2g
NA gvs1.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.3%0.72g
Protein
1.57%0.88g
0.72 gvs0.88 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
4.67%42μg
RAE, retinol activity equivalents
1 μgvs42 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.4%0.017mg
Vitamin B1
3.1%0.037mg
Thiamine
0.017 mgvs0.037 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.15%0.028mg
Vitamin B2
1.46%0.019mg
Riboflavin
0.028 mgvs0.019 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.2%0.19mg
Vitamin B3
3.7%0.59mg
Niacin, nicotinic acid, niacinamide
0.19 mgvs0.59 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.42%0.12mg
Vitamin B5
1.8%0.089mg
Pantothenic acid
0.12 mgvs0.089 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.08%0.04mg
Vitamin B6
6.15%0.08mg
Pyridoxine
0.04 mgvs0.08 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
1.56%0.47μg
Biotin
NA μgvs0.47 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2%8μg
Vitamin B9
3.75%15μg
Folates and Folic Acid
8 μgvs15 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.7%14mg
Vitamin C
15.2%13.7mg
Ascorbic acid
14 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
3.6%0.54mg
Tocopherols and Tocotrienols
NA mgvs0.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
6.6%7.9μg
Phytomenadione or phylloquinone
NA μgvs7.9 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.1%11mg
Calcium
1%10mg
11 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.1%0.046mg
Copper
6.56%0.059mg
0.046 mgvs0.059 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.058%2.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs2.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.13%0.57mg
Iron
3.38%0.27mg
0.57 mgvs0.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.6%11mg
Magnesium
2.6%11mg
11 mgvs11 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.48%0.057mg
Manganese
4.96%0.11mg
0.057 mgvs0.11 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.3%16mg
Phosphorus
3.43%24mg
16 mgvs24 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.97%135mg
Potassium
6.97%237mg
135 mgvs237 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.27%0.7μg
Selenium
0%0μg
0.7 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4mg
Sodium
0.33%5mg
4 mgvs5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.36%0.15mg
Zinc
1.55%0.17mg
0.15 mgvs0.17 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.43%90g
Water
2.55%95g
90 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Yambean vs Tomatoes:
Comparing minerals per 100 grams for Boiled Yambean vs Tomatoes:
Comparison of macro-nutrients per 100 grams:



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