Comparing Nutrients in 1 kilogram Yam VS Boiled Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Yam	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	40.7% 1180kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	5.66% 1.8g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	7.35% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	24.7% 32g	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	95% 53g	56g per day for Men 19-50 years

Vitamins

	Yam	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	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	62.8% 3.14mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	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	57.5% 230μg	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	190% 171mg	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	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	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	17% 170mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	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	67.5% 5.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	78.6% 550mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	240% 8160mg	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	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	19% 696g	24.4% 901g	3700g per day for Men 19-50 years

Nutrient Comparison: Yam VS Boiled Young Winged Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Yam vs Boiled Young Winged Beans:

• 1 kilogram of Yam has 1.3 times more Vitamin B1, 7.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Young Winged Beans.
• While 1 kg of Boiled and Drained Young Winged Beans contains 2.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Yam.
• Both Yam and Boiled Young Winged Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Yam as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yam vs Boiled Young Winged Beans:

• 1 kilogram of Yam has 4.8 times more Copper, 2.5 times more Manganese, 2.2 times more Phosphorus and 3 times more Potassium than Boiled Young Winged Beans.
• While 1 kg of Boiled and Drained Young Winged Beans contains 3.6 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.6 times more Selenium and 1.3 times more Water than Raw Yam.
• Both Yam and Boiled Young Winged Beans contain similar levels of Zinc per one kilogram.
• 1 kilogram of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yam has 3.1 times more Energy and 8.7 times more Carbohydrate than Boiled Young Winged Beans.
• While 1 kg of Boiled and Drained Young Winged Beans contains 3.5 times more Protein than Raw Yam.
• 1 kilogram of Boiled Young Winged Beans provide inadequate amounts of Energy
• Both Raw Yam as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.