Comparing Nutrients in 1 kilogram Yam VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Yam	Winged Bean Leaves	Recommended Dietary Allowance
Energy	40.7% 1180kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	108% 141g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	108% 41g	NA	38g per day for Men 19-50 years
Protein	27.3% 15.3g	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	Yam	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	450% 4050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	463% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	178% 2.32mg	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	57.5% 230μg	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	190% 171mg	500% 450mg	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	23.3% 3.5mg	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

	Yam	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	17% 170mg	224% 2240mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	507% 4.56mg	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	67.5% 5.4mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	594% 13.7mg	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	78.6% 550mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	240% 8160mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	116% 13mg	11mg per day for Men 19-50 years
Water	19% 696g	20.8% 769g	3700g per day for Men 19-50 years

Nutrient Comparison: Yam VS Winged Bean Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Yam versus 1 kg of Winged Bean Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yam vs Winged Bean Leaves:

• 1 kilogram of Yam has 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains 57.9 times more Vitamin A, 7.4 times more Vitamin B1, 18.8 times more Vitamin B2, 6.3 times more Vitamin B3 and 2.6 times more Vitamin C than Raw Yam.
• 1 kilogram of Yam have insufficient amounts of Vitamin A
• Both Raw Yam as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yam vs Winged Bean Leaves:

• 1 kilogram of Yam has 2.6 times more Magnesium and 4.6 times more Potassium than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains 13.2 times more Calcium, 2.6 times more Copper, 7.4 times more Iron, 3.4 times more Manganese and 5.3 times more Zinc than Raw Yam.
• Both Yam and Winged Bean Leaves contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Yam lack sufficient amounts of Calcium
• 1 kilogram of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Raw Yam as well as Raw Winged Bean Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yam has 1.6 times more Energy and 2 times more Carbohydrate than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains 3.8 times more Protein than Raw Yam.
• Both Raw Yam as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.