Comparing Nutrients in 5 ounces Winged Bean Tuber VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Winged Bean Tuber	Boiled Yambean	Recommended Dietary Allowance
Energy	7.23% 210kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	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	1.28% 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	30.6% 40g	9.6% 12.5g	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	29.4% 16.4g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.8% 0.54mg	2% 0.024mg	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	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	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	6.73% 27μg	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	0% 0mg	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

	Winged Bean Tuber	Boiled Yambean	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	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	35.4% 2.83mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	9.1% 63.8mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	24.4% 831mg	5.63% 191mg	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	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Boiled Yambean per 5 oz

Compare the macro and micronutrient content in 5 oz of Winged Bean Tuber versus 5 oz of Boiled Yambean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Winged Bean Tuber vs Boiled Yambean :

• 5 ounces of Winged Bean Tuber have 22.3 times more Vitamin B1, 5.3 times more Vitamin B2, 8.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Yambean .
• While 5 oz of Boiled and Drained Yambean contain more Vitamin C than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Boiled Yambean provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Winged Bean Tuber have insufficient amounts of Vitamin C
• 5 ounces of Boiled Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Winged Bean Tuber as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Winged Bean Tuber vs Boiled Yambean :

• 5 ounces of Winged Bean Tuber have 2.7 times more Calcium, 30.1 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 9.3 times more Manganese, 2.8 times more Phosphorus, 4.3 times more Potassium, 8.8 times more Sodium and 9.3 times more Zinc than Boiled Yambean .
• While 5 oz of Boiled and Drained Yambean contain 1.6 times more Water than Raw Winged Bean Tuber.
• 5 ounces of Boiled Yambean lack sufficient amounts of Calcium and Zinc
• Both Raw Winged Bean Tuber as well as Boiled and Drained Yambean lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winged Bean Tuber have 3.9 times more Energy, 3.2 times more Carbohydrate and 16.1 times more Protein than Boiled Yambean .
• 5 ounces of Boiled Yambean provide inadequate amounts of Energy and Protein