Comparing Nutrients in 1 kilogram Cooked Yam, Boiled, Drained, Or Baked with Salt VS Boiled Young Winged Bean with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Energy	39.3% 1140kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	24.7% 32g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	NA	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	103% 39g	NA	38g per day for Men 19-50 years
Protein	26.6% 15g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	40.8% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	63% 0.82mg	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	40% 160μg	87.5% 350μg	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	134% 121mg	109% 98mg	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	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	41% 0.37mg	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	65% 5.2mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	68.7% 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	70% 490mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	197% 6700mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	19% 701g	24.4% 901g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt has 7.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled Young Winged Bean with Salt.
• While 1 kg of Boiled and Drained Young Winged Bean with Salt contains 2.6 times more Vitamin B2 and 2.2 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled Young Winged Bean with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin B5
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt has 4.1 times more Copper, 2.3 times more Manganese, 2 times more Phosphorus and 2.4 times more Potassium than Boiled Young Winged Bean with Salt.
• While 1 kg of Boiled and Drained Young Winged Bean with Salt contains 4.4 times more Calcium, 2.1 times more Iron, 1.7 times more Magnesium, 1.6 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled Young Winged Bean with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt has 3.1 times more Energy and 8.4 times more Carbohydrate than Boiled Young Winged Bean with Salt.
• While 1 kg of Boiled and Drained Young Winged Bean with Salt contains 3.6 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• 1 kilogram of Boiled Young Winged Bean with Salt provide inadequate amounts of Energy
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Young Winged Bean with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.