Comparing Nutrients in 1 pound Cooked Yam, Boiled, Drained, Or Baked VS Winged Bean Tuber

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Winged Bean Tuber	Recommended Dietary Allowance
Energy	18% 526kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	98% 127g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	NA	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	46.6% 17.7g	NA	38g per day for Men 19-50 years
Protein	12% 6.76g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.6% 1.03mg	26% 0.34mg	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	21.5% 86μg	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	61% 55mg	0% 0mg	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	10.3% 1.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	76.6% 0.69mg	699% 6.3mg	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	29.5% 2.36mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	105% 2.4mg	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	31.8% 222mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	89.4% 3039mg	78% 2658mg	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	2.4% 36.3mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	8.6% 318g	7.04% 260g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked VS Winged Bean Tuber per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Yam, Boiled, Drained, Or Baked versus 1 lb of Winged Bean Tuber to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Yam, Boiled, Drained, Or Baked has 2.7 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Winged Bean Tuber.
• While 1 lb of Raw Winged Bean Tuber contains 4 times more Vitamin B1, 5.3 times more Vitamin B2 and 3 times more Vitamin B3 than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked and Winged Bean Tuber provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Winged Bean Tuber have insufficient amounts of Vitamin C
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Winged Bean Tuber contains 2.1 times more Calcium, 9.1 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 4.4 times more Sodium and 7 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked and Winged Bean Tuber contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium and Zinc
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Winged Bean Tuber lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Winged Bean Tuber contains 1.3 times more Energy and 7.8 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked and Winged Bean Tuber offer comparable quantities of Carbohydrate per one pound.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Winged Bean Tuber provide inadequate amounts of Omega 3 and Omega 6 in one pound.