Comparing Nutrients in 14 ounces Winged Bean Tuber VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Winged Bean Tuber	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	20.3% 587kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 112g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.94g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	82.2% 46g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	69.6% 0.9mg	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	19% 75.4μg	16% 63.5μg	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	0% 0mg	53.4% 48mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Tuber	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	12% 119mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	611% 5.5mg	67% 0.6mg	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	99% 7.94mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	64% 1.47mg	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	25.5% 179mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	68.4% 2326mg	78.2% 2659mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	6.16% 228g	7.52% 278g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Cooked Yam, Boiled, Drained, Or Baked per 14 oz

Compare the macro and micronutrient content in 14 oz of Winged Bean Tuber versus 14 oz of Cooked Yam, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Winged Bean Tuber vs Cooked Yam, Boiled, Drained, Or Baked:

• 14 ounces of Winged Bean Tuber have 4 times more Vitamin B1, 5.3 times more Vitamin B2 and 3 times more Vitamin B3 than Cooked Yam, Boiled, Drained, Or Baked.
• While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 2.7 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Winged Bean Tuber have insufficient amounts of Vitamin C
• Both Raw Winged Bean Tuber as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Winged Bean Tuber vs Cooked Yam, Boiled, Drained, Or Baked:

• 14 ounces of Winged Bean Tuber have 2.1 times more Calcium, 9.1 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 4.4 times more Sodium and 7 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked.
• Both Winged Bean Tuber and Cooked Yam, Boiled, Drained, Or Baked contain similar levels of Phosphorus and Potassium per 14 ounces.
• 14 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium and Zinc
• Both Raw Winged Bean Tuber as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Winged Bean Tuber have 1.3 times more Energy and 7.8 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
• Both Winged Bean Tuber and Cooked Yam, Boiled, Drained, Or Baked offer comparable quantities of Carbohydrate per 14 ounces.
• Both Raw Winged Bean Tuber as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.