Comparing Nutrients in 500 calories Yambean VS Boiled Young Winged Beans

Weight per 500 calories

• Yambean: 1316g
• Boiled Young Winged Beans: 1316g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Yambean or Boiled Young Winged Beans?

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Yambean	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	7.44% 2.4g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	9.67% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	32.5% 42.2g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	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	170% 64.5g	NA	38g per day for Men 19-50 years
Protein	17% 9.47g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Yambean	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	5.85% 52.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	53.6% 8.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	83% 1.08mg	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	39.5% 158μg	115% 461μg	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	295% 266mg	143% 129mg	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	40.4% 6.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	15.8% 158mg	80.3% 803mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	54% 0.49mg	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	99% 7.9mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	90% 2.08mg	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	34% 237mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	58% 1974mg	106% 3605mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	32% 1185g	32% 1186g	3700g per day for Men 19-50 years

Yambean VS Boiled Young Winged Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yambean or Boiled Young Winged Beans?

Lets compare vitamin content per 500 calories of Yambean vs Boiled Young Winged Beans:

• 500 calories of Yambean have 3.3 times more Vitamin B5 and 2.1 times more Vitamin C than Boiled Young Winged Beans.
• While 500 kcal of Boiled and Drained Young Winged Beans contain 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Yambean .
• Both Raw Yambean as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yambean vs Boiled Young Winged Beans:

• 500 calories of Yambean have 1.3 times more Copper than Boiled Young Winged Beans.
• While 500 kcal of Boiled and Drained Young Winged Beans contain 5.1 times more Calcium, 1.8 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium and 1.8 times more Zinc than Raw Yambean .
• Both Yambean and Boiled Young Winged Beans contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yambean have 2.7 times more Carbohydrate than Boiled Young Winged Beans.
• While 500 kcal of Boiled and Drained Young Winged Beans contain 7.4 times more Protein than Raw Yambean .
• Both Yambean and Boiled Young Winged Beans offer comparable quantities of Energy and Omega 3 per 500 calories.
• Both Raw Yambean as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 6 in 500 calories.