Comparing Nutrients in 1 kilogram Cooked Yam, Boiled, Drained, Or Baked VS Winged Bean Tuber

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Winged Bean Tuber	Recommended Dietary Allowance
Energy	40% 1160kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	6.94% 2.22g	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% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 275g	216% 281g	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	207% 116g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	316% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	57.7% 0.75mg	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	47.5% 190μg	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	0% 0mg	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	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	14% 140mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	1540% 14mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	231% 5.32mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	197% 6700mg	172% 5860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	126% 14mg	11mg per day for Men 19-50 years
Water	19% 701g	15.5% 574g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Yam, Boiled, Drained, Or Baked versus 1 kg of Winged Bean Tuber 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 vs Winged Bean Tuber:

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked has 2.7 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Winged Bean Tuber.
• While 1 kg of Raw Winged Bean Tuber contains 4 times more Vitamin B1, 5.3 times more Vitamin B2 and 3 times more Vitamin B3 than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked and Winged Bean Tuber provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Winged Bean Tuber have insufficient amounts of Vitamin C
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Winged Bean Tuber 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 vs Winged Bean Tuber:

• 1 kg of Raw Winged Bean Tuber contains 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 no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked and Winged Bean Tuber 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 Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Winged Bean Tuber lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Winged Bean Tuber contains 1.3 times more Energy and 7.8 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked and Winged Bean Tuber offer comparable quantities of Carbohydrate per one kilogram.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Winged Bean Tuber provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.