Comparing Nutrients in 300 calories Yam VS Young Winged Beans

Weight per 300 calories

• Yam: 254g
• Young Winged Beans: 612g

Yam has 2.4 times more energy per 100g than Young Winged Beans. It has average energy density when compared to other foods. Raw Young Winged Beans having low energy density.

Discover which food has more nutrients per 300 calories - Yam or Young Winged Beans?

Macros Ratio

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

Macro Nutrients

	Yam	Young Winged Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	5.5% 5.33g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	4.55% 1.46g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	20.3% 26.4g	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	27.4% 10.4g	NA	38g per day for Men 19-50 years
Protein	6.95% 3.9g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Yam	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	1.98% 17.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.3% 0.74mg	53.2% 0.69mg	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	14.6% 58.5μg	101% 404μg	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	48.3% 43.5mg	124% 112mg	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	5.93% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.87% 5.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Young Winged Beans	Recommended Dietary Allowance
Calcium	4.32% 43.2mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	34.7% 0.31mg	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% 1.37mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.4mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	58% 1.33mg	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	20% 140mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.78μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	4.8% 177g	14.4% 533g	3700g per day for Men 19-50 years

Yam VS Young Winged Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Yam or Young Winged Beans?

Lets compare vitamin content per 300 calories of Yam vs Young Winged Beans:

• 300 calories of Yam have 2.2 times more Vitamin B5 than Young Winged Beans.
• While 300 kcal of Raw Young Winged Beans contain 3 times more Vitamin B1, 7.5 times more Vitamin B2, 3.9 times more Vitamin B3, 6.9 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Yam.
• Both Yam and Young Winged Beans provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Yam as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Yam vs Young Winged Beans:

• 300 calories of Yam have 1.4 times more Copper and 1.5 times more Potassium than Young Winged Beans.
• While 300 kcal of Raw Young Winged Beans contain 11.9 times more Calcium, 6.7 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Selenium, 3.9 times more Zinc and 3 times more Water than Raw Yam.
• 300 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yam have 2.7 times more Carbohydrate than Young Winged Beans.
• While 300 kcal of Raw Young Winged Beans contain 4.6 times more Omega 3 and 10.9 times more Protein than Raw Yam.
• Both Yam and Young Winged Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Yam provide inadequate amounts of Omega 3
• Both Raw Yam as well as Raw Young Winged Beans provide inadequate amounts of Omega 6 in 300 calories.