Comparing Nutrients in 5 ounces Boiled Young Winged Bean with Salt VS Boiled Yambean with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Bean with Salt	53%	15%	32%
Boiled Yambean with Salt	8%	2%	90%

Macro Nutrients

	Boiled Young Winged Bean with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	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	8.97% 11.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	13.4% 7.53g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Bean with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	2% 0.024mg	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	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	4.36% 0.057mg	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	2.83% 11.3μg	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	22.2% 20mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Bean with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	7.24% 0.065mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	3.5% 0.081mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	5.63% 191mg	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% 343mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Young Winged Bean with Salt vs Boiled Yambean with Salt:

• Boiled and Drained Young Winged Bean with Salt has 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.4 times more Vitamin B9 than Boiled and Drained Yambean with Salt.
• While Boiled and Drained Yambean with Salt contains 3 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt as well as Boiled and Drained Yambean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Young Winged Bean with Salt vs Boiled Yambean with Salt:

• Boiled and Drained Young Winged Bean with Salt has 5.5 times more Calcium, 1.9 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium, 1.6 times more Selenium and 1.9 times more Zinc than Boiled and Drained Yambean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Boiled and Drained Yambean with Salt have similar amounts of Copper, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Young Winged Bean with Salt has 7.4 times more Protein than Boiled and Drained Yambean with Salt.
• While Boiled and Drained Yambean with Salt contains 2.6 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Boiled and Drained Yambean with Salt have similar amounts of Energy per 5 oz.
• Both Boiled and Drained Young Winged Bean with Salt as well as Boiled and Drained Yambean with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.