Comparing Nutrients in 5 ounces Boiled Young Winged Bean with Salt VS Cooked Yam, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Bean with Salt	53%	15%	32%
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%

Macro Nutrients

	Boiled Young Winged Bean with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.5% 4.55g	29.4% 38.3g	130g per day for Men 19-50 years
Sugars	NA	0.96% 0.69g	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	NA	14.5% 5.53g	38g per day for Men 19-50 years
Protein	13.4% 7.53g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Bean with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	25% 0.32mg	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	12.4% 49.6μg	5.67% 22.7μg	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	15.4% 14mg	19% 17mg	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	NA	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Bean with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	24% 0.22mg	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	19.3% 1.55mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	23% 0.53mg	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	5.06% 35.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Young Winged Bean with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• Boiled and Drained Young Winged Bean with Salt has 2.6 times more Vitamin B2 and 2.2 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 7.6 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 5 oz.
• Both Boiled and Drained Young Winged Bean with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Young Winged Bean with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• Boiled and Drained Young Winged Bean with Salt has 4.4 times more Calcium, 2.1 times more Iron, 1.7 times more Magnesium, 1.6 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 4.1 times more Copper, 2.3 times more Manganese, 2 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Young Winged Bean with Salt has 2.3 times more Omega 3 and 3.6 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 3.1 times more Energy and 8.4 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.