Comparing Nutrients in 14 ounces Young Winged Beans VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Young Winged Beans	53%	15%	32%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Young Winged Beans	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	6.7% 194kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	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	13% 17g	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	49.3% 27.6g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.23mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	65.5% 262μg	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	80.7% 72.6mg	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

	Young Winged Beans	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	33.3% 333mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	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	74.4% 5.95mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	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	21% 147mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	78.2% 2659mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.34% 345g	7.52% 278g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Winged Beans VS Cooked Yam, Boiled, Drained, Or Baked per 14 oz

Compare the macro and micronutrient content in 14 oz of Young Winged Beans 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 Young Winged Beans vs Cooked Yam, Boiled, Drained, Or Baked:

• 14 ounces of Young Winged Beans have 1.5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 4.1 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked.
• While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 5.3 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Young Winged Beans.
• 14 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Young Winged Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Young Winged Beans have 6 times more Calcium, 2.9 times more Iron, 1.9 times more Magnesium, 2.1 times more Selenium, 2 times more Zinc and 1.2 times more Water than Cooked Yam, Boiled, Drained, Or Baked.
• While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 3 times more Copper, 1.7 times more Manganese, 1.3 times more Phosphorus and 3 times more Potassium than Raw Young Winged Beans.
• 14 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Young Winged Beans have 4.7 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
• While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 2.4 times more Energy and 6.4 times more Carbohydrate than Raw Young Winged Beans.
• 14 ounces of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Young Winged Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.