Comparing Nutrients in 1 pound Yam VS Boiled Young Winged Beans

Macros Ratio

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

Macro Nutrients

	Yam	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	18.5% 535kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	11.2% 14.6g	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	43% 24g	56g per day for Men 19-50 years

Vitamins

	Yam	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	28.6% 0.37mg	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	39.7% 159μg	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	49.4% 44.5mg	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	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	7.7% 77mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	18.6% 0.17mg	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	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	31% 0.72mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	109% 3701mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.53% 316g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Yam VS Boiled Young Winged Beans per 1 lb

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

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

• 1 pound of Yam has 1.3 times more Vitamin B1, 7.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Young Winged Beans.
• While 1 lb of Boiled and Drained Young Winged Beans contains 2.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Yam.
• Both Yam and Boiled Young Winged Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Yam as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Yam has 4.8 times more Copper, 2.5 times more Manganese, 2.2 times more Phosphorus and 3 times more Potassium than Boiled Young Winged Beans.
• While 1 lb of Boiled and Drained Young Winged Beans contains 3.6 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.6 times more Selenium and 1.3 times more Water than Raw Yam.
• Both Yam and Boiled Young Winged Beans contain similar levels of Zinc per one pound.
• 1 pound of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yam has 3.1 times more Energy and 8.7 times more Carbohydrate than Boiled Young Winged Beans.
• While 1 lb of Boiled and Drained Young Winged Beans contains 3.5 times more Protein than Raw Yam.
• 1 pound of Boiled Young Winged Beans provide inadequate amounts of Energy
• Both Raw Yam as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in one pound.