Comparing Nutrients in 300 calories Yam VS Yambean

Weight per 300 calories

• Yam: 254g
• Yambean: 790g

Yam has 3.1 times more energy per 100g than Yambean . It has average energy density when compared to other foods. Raw Yambean having low energy density.

Which food has more nutrients per 300 calories - Yam or Yambean ?

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Yambean	7%	2%	91%

Macro Nutrients

	Yam	Yambean	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.35% 0.23g	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	53.6% 69.6g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	19.6% 14.2g	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	102% 38.7g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Yam	Yambean	Recommended Dietary Allowance
Vitamin A	1.98% 17.8μg	0.88% 7.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.3% 0.74mg	25.5% 0.33mg	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	23.7% 95μg	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	177% 159mg	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	24.2% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.87% 5.85μg	1.97% 2.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Yambean	Recommended Dietary Allowance
Calcium	4.32% 43.2mg	9.47% 95mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	42% 0.38mg	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	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.4mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	20.6% 0.47mg	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	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	35% 1184mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.78μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	4.8% 177g	19.2% 711g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Yam vs Yambean :

• Raw Yam has 1.8 times more Vitamin B1, 2.2 times more Vitamin B6 and 2.5 times more Vitamin K than Raw Yambean .
• While Raw Yambean contains 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9, 3.7 times more Vitamin C and 4.1 times more Vitamin E than Raw Yam.
• Both Raw Yam and Raw Yambean have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Yam as well as Raw Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yam vs Yambean :

• Raw Yam has 2.1 times more Manganese and 1.8 times more Potassium than Raw Yambean .
• While Raw Yambean contains 2.2 times more Calcium, 3.5 times more Iron, 1.8 times more Magnesium, 3.1 times more Selenium, 2.1 times more Zinc and 4 times more Water than Raw Yam.
• Both Raw Yam and Raw Yambean have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Yambean contains 3.6 times more Omega 3, 11.2 times more Sugars, 3.7 times more Fiber and 1.5 times more Protein than Raw Yam.
• Both Raw Yam and Raw Yambean have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Yam as well as Raw Yambean have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.