Comparing Nutrients in 1 kilogram Cooked Yam, Boiled, Drained, Or Baked VS Yambean

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%
Yambean	7%	2%	91%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Yambean	Recommended Dietary Allowance
Energy	40% 1160kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 275g	68% 88.2g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	25% 18g	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	129% 49g	38g per day for Men 19-50 years
Protein	26.6% 15g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Yambean	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	32.3% 0.42mg	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	30% 120μg	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	224% 202mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked	Yambean	Recommended Dietary Allowance
Calcium	14% 140mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	53.3% 0.48mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	26% 0.6mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	197% 6700mg	44% 1500mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	19% 701g	24.3% 901g	3700g per day for Men 19-50 years

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

• Cooked Yam, Boiled, Drained, Or Baked no Salt has 4.8 times more Vitamin B1, 2.8 times more Vitamin B3, 2.3 times more Vitamin B5, 5.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 7.7 times more Vitamin K than Raw Yambean .
• While Raw Yambean contains 1.7 times more Vitamin C and 1.4 times more Vitamin E than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Raw Yambean have similar amounts of Vitamin B2 per 1 kg.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Yam, Boiled, Drained, Or Baked vs Yambean :

• Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.2 times more Copper, 1.5 times more Magnesium, 6.2 times more Manganese, 2.7 times more Phosphorus, 4.5 times more Potassium and 1.3 times more Zinc than Raw Yambean .
• While Raw Yambean contains 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Raw Yambean have similar amounts of Calcium, Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.1 times more Energy, 3.1 times more Carbohydrate and 2.1 times more Protein than Raw Yambean .
• While Raw Yambean contains 3.7 times more Sugars and 1.3 times more Fiber than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Yambean have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.