Comparing Nutrients in 14 ounces Boiled Young Winged Beans VS Yam

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Yam	5%	1%	94%

Macro Nutrients

	Boiled Young Winged Beans	Yam	Recommended Dietary Allowance
Energy	5.2% 151kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	37.6% 21g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Yam	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	89.5% 1.16mg	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	34.7% 139μg	23% 91μg	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	43.2% 39mg	75.4% 68mg	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	9.26% 1.4mg	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

	Boiled Young Winged Beans	Yam	Recommended Dietary Allowance
Calcium	24.2% 242mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	78.5% 0.71mg	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	54% 4.33mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	68.5% 1.58mg	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	14% 99mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.67% 358g	7.47% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Winged Beans VS Yam per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Young Winged Beans versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Young Winged Beans vs Yam:

• 14 ounces of Boiled Young Winged Beans have 2.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Yam.
• While 14 oz of Raw Yam contain 1.3 times more Vitamin B1, 7.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Yam provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Winged Beans as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Young Winged Beans vs Yam:

• 14 ounces of Boiled Young Winged Beans have 3.6 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.6 times more Selenium and 1.3 times more Water than Yam.
• While 14 oz of Raw Yam contain 4.8 times more Copper, 2.5 times more Manganese, 2.2 times more Phosphorus and 3 times more Potassium than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Yam contain similar levels of Zinc per 14 ounces.
• 14 ounces of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Young Winged Beans have 3.5 times more Protein than Yam.
• While 14 oz of Raw Yam contain 3.1 times more Energy and 8.7 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• 14 ounces of Boiled Young Winged Beans provide inadequate amounts of Energy
• Both Boiled and Drained Young Winged Beans as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.