Comparing Nutrients in 1 pound Young Winged Beans VS Yam

Macros Ratio

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

Macro Nutrients

	Young Winged Beans	Yam	Recommended Dietary Allowance
Energy	7.66% 222kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	4.38% 0.74g	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	15% 19.5g	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	56.3% 31.5g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Yam	Recommended Dietary Allowance
Vitamin A	NA	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.35% 0.27mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	75% 299μg	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	92% 83mg	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

	Young Winged Beans	Yam	Recommended Dietary Allowance
Calcium	38% 381mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	85% 6.8mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	24% 168mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	109% 3701mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.53% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Winged Beans VS Yam per 1 lb

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

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

• 1 pound of Young Winged Beans has 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.9 times more Vitamin B9 than Yam.
• While 1 lb of Raw Yam contains 5.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Young Winged Beans.
• Both Young Winged Beans and Yam provide similar amounts of Vitamin C per one pound.
• 1 pound of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Young Winged Beans as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Winged Beans vs Yam:

• 1 pound of Young Winged Beans has 4.9 times more Calcium, 2.8 times more Iron, 1.6 times more Magnesium, 2.1 times more Selenium, 1.6 times more Zinc and 1.3 times more Water than Yam.
• While 1 lb of Raw Yam contains 3.5 times more Copper, 1.8 times more Manganese, 1.5 times more Phosphorus and 3.7 times more Potassium than Raw Young Winged Beans.
• 1 pound of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Winged Beans has 4.5 times more Protein than Yam.
• While 1 lb of Raw Yam contains 2.4 times more Energy and 6.5 times more Carbohydrate than Raw Young Winged Beans.
• 1 pound of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Young Winged Beans as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in one pound.