Comparing Nutrients in 300 calories Cooked Yam, Boiled, Drained, Or Baked VS Winged Bean Tuber

Weight per 300 calories

• Cooked Yam, Boiled, Drained, Or Baked: 259g
• Winged Bean Tuber: 203g

Raw Winged Bean Tuber has 1.3 times more energy per unit of mass than Cooked Yam, Boiled, Drained, Or Baked no Salt, which is average in comparison to other foods. Cooked Yam, Boiled, Drained, Or Baked having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Yam, Boiled, Drained, Or Baked or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.9% 1.82g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.45% 0.023g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	44% 57g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	26.5% 10g	NA	38g per day for Men 19-50 years
Protein	6.9% 3.85g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	1.72% 15.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.57% 0.072mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	11.7% 0.15mg	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	10.3% 41.4μg	9.63% 38.5μg	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	34.8% 31.3mg	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	5.86% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	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	3.62% 36.2mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	312% 2.8mg	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	17% 1.34mg	50.7% 4.05mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	47% 1.08mg	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	18% 127mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	51% 1733mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.7mg	4.73% 71mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.14% 116g	3700g per day for Men 19-50 years

Cooked Yam, Boiled, Drained, Or Baked VS Winged Bean Tuber Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Yam, Boiled, Drained, Or Baked or Winged Bean Tuber?

Lets compare vitamin content per 300 calories of Cooked Yam, Boiled, Drained, Or Baked vs Winged Bean Tuber:

• 300 calories of Cooked Yam, Boiled, Drained, Or Baked have 3.4 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Winged Bean Tuber.
• While 300 kcal of Raw Winged Bean Tuber contain 3.1 times more Vitamin B1, 4.2 times more Vitamin B2 and 2.3 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 300 calories.
• 300 calories of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2
• 300 calories of Winged Bean Tuber have insufficient amounts of Vitamin B5 and 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 300 calories.

Comparing minerals per 300 calories for Cooked Yam, Boiled, Drained, Or Baked vs Winged Bean Tuber:

• 300 calories of Cooked Yam, Boiled, Drained, Or Baked have 1.4 times more Phosphorus and 1.5 times more Potassium than Winged Bean Tuber.
• While 300 kcal of Raw Winged Bean Tuber contain 1.7 times more Calcium, 7.1 times more Copper, 3 times more Iron and 5.4 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 Magnesium and Manganese per 300 calories.
• 300 calories 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Yam, Boiled, Drained, Or Baked have 1.2 times more Carbohydrate than Winged Bean Tuber.
• While 300 kcal of Raw Winged Bean Tuber contain 6.1 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 Energy per 300 calories.
• 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 300 calories.