Comparing Nutrients in 1 kilogram 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	51% 1480kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	6.94% 2.22g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	211% 275g	130g per day for Men 19-50 years
Sugars	NA	6.76% 4.9g	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	103% 39g	38g per day for Men 19-50 years
Protein	207% 116g	26.6% 15g	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	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	316% 3.8mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	175% 2.28mg	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	47.5% 190μg	40% 160μg	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	134% 121mg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	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	30% 300mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1540% 14mg	169% 1.52mg	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	250% 20mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	161% 3.7mg	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	64.3% 450mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	172% 5860mg	197% 6700mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	18% 2mg	11mg per day for Men 19-50 years
Water	15.5% 574g	19% 701g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Cooked Yam, Boiled, Drained, Or Baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Winged Bean Tuber versus 1 kg of Cooked Yam, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Winged Bean Tuber vs Cooked Yam, Boiled, Drained, Or Baked:

• 1 kilogram of Winged Bean Tuber has 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 1 kg of Cooked Yam, Boiled, Drained, Or Baked no Salt contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Winged Bean Tuber vs Cooked Yam, Boiled, Drained, Or Baked:

• 1 kilogram of Winged Bean Tuber has 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winged Bean Tuber has 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 one kilogram.
• 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 one kilogram.