Comparing Nutrients in 5 ounces Winged Bean Tuber VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Winged Bean Tuber	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	7.23% 210kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	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	1.28% 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	30.6% 40g	30% 39g	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	29.4% 16.4g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.8% 0.54mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	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	6.73% 27μg	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	0% 0mg	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

	Winged Bean Tuber	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	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	35.4% 2.83mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	9.1% 63.8mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	24.4% 831mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Cooked Yam, Boiled, Drained, Or Baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Winged Bean Tuber versus 5 oz of Cooked Yam, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Winged Bean Tuber have 4 times more Vitamin B1, 5.3 times more Vitamin B2 and 3 times more Vitamin B3 than Cooked Yam, Boiled, Drained, Or Baked.
• While 5 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 2.7 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Winged Bean Tuber have insufficient amounts of Vitamin C
• Both Raw Winged Bean Tuber as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Winged Bean Tuber have 2.1 times more Calcium, 9.1 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 4.4 times more Sodium and 7 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked.
• Both Winged Bean Tuber and Cooked Yam, Boiled, Drained, Or Baked contain similar levels of Phosphorus and Potassium per five ounces.
• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium and Zinc
• Both Raw Winged Bean Tuber as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winged Bean Tuber have 1.3 times more Energy and 7.8 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
• Both Winged Bean Tuber and Cooked Yam, Boiled, Drained, Or Baked offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Winged Bean Tuber as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.