Comparing Nutrients in 1 pound Winged Bean Tuber VS Yam

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Yam	5%	1%	94%

Macro Nutrients

	Winged Bean Tuber	Yam	Recommended Dietary Allowance
Energy	23% 671kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	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	98% 127g	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	94% 52.6g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	21.5% 86μg	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	0% 0mg	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 Tuber	Yam	Recommended Dietary Allowance
Calcium	13.6% 136mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	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	113% 9.07mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	29% 204mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	78% 2658mg	109% 3701mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	7.04% 260g	8.53% 316g	3700g per day for Men 19-50 years

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

• Raw Winged Bean Tuber has 3.4 times more Vitamin B1, 4.7 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Yam.
• While Raw Yam contains 2.7 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Winged Bean Tuber has 1.8 times more Calcium, 7.8 times more Copper, 3.7 times more Iron, 1.3 times more Manganese, 3.9 times more Sodium and 5.8 times more Zinc than Raw Yam.
• While Raw Yam contains 1.4 times more Potassium than Raw Winged Bean Tuber.
• Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Magnesium, Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Winged Bean Tuber has 1.3 times more Energy, 1.8 times more Omega 3 and 7.6 times more Protein than Raw Yam.
• Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Carbohydrate per 1 lb.
• Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.