Comparing Nutrients in 1 pound Winged Bean Leaves VS Yam

Macros Ratio

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

Macro Nutrients

	Winged Bean Leaves	Yam	Recommended Dietary Allowance
Energy	11.6% 336kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	5.14% 5g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	49% 64g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	3.13% 2.27g	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	49% 18.6g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Yam	Recommended Dietary Allowance
Vitamin A	204% 1837μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	315% 3.78mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	102% 1.33mg	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	18% 72.6μg	26% 104μg	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	227% 204mg	86% 77.6mg	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	10.6% 1.6mg	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

	Winged Bean Leaves	Yam	Recommended Dietary Allowance
Calcium	102% 1016mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	89.7% 0.81mg	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	227% 18mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	78.3% 1.8mg	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	41% 286mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	109% 3701mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	52.8% 5.8mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.42% 349g	8.53% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Leaves VS Yam per 1 lb

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

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

• 1 pound of Winged Bean Leaves has 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 Yam.
• While 1 lb of Raw Yam contains 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Winged Bean Leaves.
• 1 pound of Yam have insufficient amounts of Vitamin A
• Both Raw Winged Bean Leaves as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Winged Bean Leaves has 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 Yam.
• While 1 lb of Raw Yam contains 2.6 times more Magnesium and 4.6 times more Potassium than Raw Winged Bean Leaves.
• Both Winged Bean Leaves and Yam contain similar levels of Phosphorus per one pound.
• 1 pound of Winged Bean Leaves lack sufficient amounts of Magnesium
• 1 pound of Yam lack sufficient amounts of Calcium
• Both Raw Winged Bean Leaves as well as Raw Yam lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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