Comparing Nutrients in 1 pound Yam VS Winged Bean Leaves

Macros Ratio

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

Macro Nutrients

	Yam	Winged Bean Leaves	Recommended Dietary Allowance
Energy	18.5% 535kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	49% 64g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	49% 18.6g	NA	38g per day for Men 19-50 years
Protein	12.4% 6.94g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

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

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

Nutrient Comparison: Yam VS Winged Bean Leaves per 1 lb

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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