Comparing Nutrients in 100 grams Yambean VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Yambean	Boiled Borage	Recommended Dietary Allowance
Energy	1.3% 38kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.75% 0.13g	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	2.73% 3.55g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	13% 4.9g	NA	38g per day for Men 19-50 years
Protein	1.3% 0.72g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Yambean	Boiled Borage	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	24.3% 219μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	0.9% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	6.77% 0.088mg	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	3% 12μg	2.5% 10μg	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	22.4% 20mg	36% 32.5mg	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	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Boiled Borage	Recommended Dietary Allowance
Calcium	1.2% 12mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	16% 0.14mg	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	7.5% 0.6mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	16.7% 0.39mg	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	2.57% 18mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	14.4% 491mg	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	5.87% 88mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Yambean VS Boiled Borage per 100 g

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

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

• 100 grams of Yambean have 3 times more Vitamin B5 than Boiled Borage.
• While 100 g of Boiled and Drained Borage contain 219 times more Vitamin A, 3 times more Vitamin B1, 5.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Yambean .
• Both Yambean and Boiled Borage provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 100 grams of Boiled Borage have insufficient amounts of Vitamin B5
• Both Raw Yambean as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Yambean vs Boiled Borage:

• 100 g of Boiled and Drained Borage contain 8.5 times more Calcium, 3 times more Copper, 6.1 times more Iron, 4.8 times more Magnesium, 6.4 times more Manganese, 3.1 times more Phosphorus, 3.3 times more Potassium, 22 times more Sodium and 1.4 times more Zinc than Raw Yambean .
• Both Yambean and Boiled Borage contain similar levels of Water per 100 grams.
• 100 grams of Yambean lack sufficient amounts of Calcium and Zinc
• Both Raw Yambean as well as Boiled and Drained Borage lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yambean have 2.5 times more Carbohydrate than Boiled Borage.
• While 100 g of Boiled and Drained Borage contain 2.9 times more Protein than Raw Yambean .
• 100 grams of Yambean provide inadequate amounts of Protein
• Both Raw Yambean as well as Boiled and Drained Borage provide inadequate amounts of Energy and Omega 6 in 100 grams.