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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have 7.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled Young Winged Bean with Salt.
• While 5 oz of Boiled and Drained Young Winged Bean with Salt contain 2.6 times more Vitamin B2 and 2.2 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled Young Winged Bean with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin B5
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have 4.1 times more Copper, 2.3 times more Manganese, 2 times more Phosphorus and 2.4 times more Potassium than Boiled Young Winged Bean with Salt.
• While 5 oz of Boiled and Drained Young Winged Bean with Salt contain 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.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled Young Winged Bean with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have 3.1 times more Energy and 8.4 times more Carbohydrate than Boiled Young Winged Bean with Salt.
• While 5 oz of Boiled and Drained Young Winged Bean with Salt contain 3.6 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• 5 ounces of Boiled Young Winged Bean with Salt provide inadequate amounts of Energy
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Young Winged Bean with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.