Comparing Nutrients in 14 ounces Yam VS Yambean

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Yambean	7%	2%	91%

Macro Nutrients

	Yam	Yambean	Recommended Dietary Allowance
Energy	16% 468kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	27% 35g	130g per day for Men 19-50 years
Sugars	2.74% 2g	9.85% 7.14g	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	43% 16.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	11% 6.07g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Yam	Yambean	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	13% 0.17mg	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	23% 91μg	12% 47.6μg	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	75.4% 68mg	89% 80mg	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	9.26% 1.4mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Yambean	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	21% 0.19mg	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	26.8% 2.14mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	10.4% 0.24mg	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	31% 218mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	17.5% 595mg	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	2.4% 35.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	7.47% 276g	9.66% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yam vs Yambean :

• Raw Yam has 5.6 times more Vitamin B1, 2.8 times more Vitamin B3, 2.3 times more Vitamin B5, 7 times more Vitamin B6, 1.9 times more Vitamin B9 and 7.7 times more Vitamin K than Raw Yambean .
• While Raw Yambean contains 1.3 times more Vitamin E than Raw Yam.
• Both Raw Yam and Raw Yambean have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Raw Yam as well as Raw Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yam vs Yambean :

• Raw Yam has 1.4 times more Calcium, 3.7 times more Copper, 1.8 times more Magnesium, 6.6 times more Manganese, 3.1 times more Phosphorus, 5.4 times more Potassium and 1.5 times more Zinc than Raw Yambean .
• While Raw Yambean contains 1.3 times more Water than Raw Yam.
• Both Raw Yam and Raw Yambean have similar amounts of Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yam has 3.1 times more Energy, 3.2 times more Carbohydrate and 2.1 times more Protein than Raw Yambean .
• While Raw Yambean contains 3.6 times more Sugars than Raw Yam.
• Both Raw Yam and Raw Yambean have similar amounts of Fiber per 14 oz.
• Both Raw Yam as well as Raw Yambean have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.