Comparing Nutrients in 5 ounces Boiled Young Winged Beans VS Yam

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Yam	5%	1%	94%

Macro Nutrients

	Boiled Young Winged Beans	Yam	Recommended Dietary Allowance
Energy	1.86% 54kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0.53% 0.091g	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	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	13.4% 7.53g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Yam	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	3.5% 0.045mg	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	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	32% 0.42mg	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	8.15% 32.6μg	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	27% 24.2mg	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	3.3% 0.5mg	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 Beans	Yam	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	28% 0.25mg	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	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	24.5% 0.56mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	34% 1157mg	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	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Winged Beans VS Yam per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Young Winged Beans vs Yam:

• 5 ounces of Boiled Young Winged Beans have 2.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Yam.
• While 5 oz of Raw Yam contain 1.3 times more Vitamin B1, 7.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Yam provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Winged Beans as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Young Winged Beans vs Yam:

• 5 ounces of Boiled Young Winged Beans have 3.6 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.6 times more Selenium and 1.3 times more Water than Yam.
• While 5 oz of Raw Yam contain 4.8 times more Copper, 2.5 times more Manganese, 2.2 times more Phosphorus and 3 times more Potassium than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Yam contain similar levels of Zinc per five ounces.
• 5 ounces of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Young Winged Beans have 3.5 times more Protein than Yam.
• While 5 oz of Raw Yam contain 3.1 times more Energy and 8.7 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• 5 ounces of Boiled Young Winged Beans provide inadequate amounts of Energy
• Both Boiled and Drained Young Winged Beans as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.