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

Macros Ratio

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

Macro Nutrients

	Boiled Young Winged Bean with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	3.07% 2.22g	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	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	43% 24g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Bean with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	79.6% 1.03mg	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	39.7% 159μg	18% 72.6μg	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	49.4% 44.5mg	61% 55mg	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	NA	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Bean with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	27.7% 277mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	76.6% 0.69mg	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	62% 4.94mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	73% 1.7mg	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	16% 113mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	89.4% 3039mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 409g	8.6% 318g	3700g per day for Men 19-50 years

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

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

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

• Boiled and Drained Young Winged Bean with Salt has 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.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 4.1 times more Copper, 2.3 times more Manganese, 2 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Young Winged Bean with Salt has 2.3 times more Omega 3 and 3.6 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 3.1 times more Energy and 8.4 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.