Comparing Nutrients in 1 pound Winged Bean Tuber VS Yambean

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Yambean	7%	2%	91%

Macro Nutrients

	Winged Bean Tuber	Yambean	Recommended Dietary Allowance
Energy	23% 671kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	30.8% 40g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.16g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	94% 52.6g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Yambean	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14.7% 0.19mg	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	13.6% 54.4μg	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	102% 92mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Tuber	Yambean	Recommended Dietary Allowance
Calcium	13.6% 136mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	24% 0.22mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	12% 0.27mg	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	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	78% 2658mg	20% 680mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	7.04% 260g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Yambean per 1 lb

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

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

• 1 pound of Winged Bean Tuber has 19 times more Vitamin B1, 5.1 times more Vitamin B2, 8.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Yambean .
• While 1 lb of Raw Yambean contains more Vitamin C than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Yambean provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Winged Bean Tuber have insufficient amounts of Vitamin C
• 1 pound of Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Winged Bean Tuber as well as Raw Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Winged Bean Tuber has 2.5 times more Calcium, 28.9 times more Copper, 3.3 times more Iron, 2 times more Magnesium, 8.9 times more Manganese, 2.5 times more Phosphorus, 3.9 times more Potassium, 8.8 times more Sodium and 8.7 times more Zinc than Yambean .
• While 1 lb of Raw Yambean contains 1.6 times more Water than Raw Winged Bean Tuber.
• 1 pound of Yambean lack sufficient amounts of Calcium and Zinc
• Both Raw Winged Bean Tuber as well as Raw Yambean lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Winged Bean Tuber has 3.9 times more Energy, 3.2 times more Carbohydrate and 16.1 times more Protein than Yambean .
• 1 pound of Yambean provide inadequate amounts of Energy and Protein
• Both Raw Winged Bean Tuber as well as Raw Yambean provide inadequate amounts of Omega 3 and Omega 6 in one pound.