Comparing Nutrients in 5 ounces Cooked Yam, Boiled, Drained, Or Baked VS Young Winged Beans

Macros Ratio

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

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Young Winged Beans	Recommended Dietary Allowance
Energy	5.67% 164kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	4.7% 6.1g	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	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	12.3% 0.16mg	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	23.4% 94μg	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	29% 26mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	2% 20mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8.03% 0.072mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	13.4% 0.31mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	28% 950mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.7% 99g	3.33% 123g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Yam, Boiled, Drained, Or Baked versus 5 oz of Young Winged Beans 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 vs Young Winged Beans:

• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked have 5.3 times more Vitamin B5 and 2 times more Vitamin B6 than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 1.5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 4.1 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• 5 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked have 3 times more Copper, 1.7 times more Manganese, 1.3 times more Phosphorus and 3 times more Potassium than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 6 times more Calcium, 2.9 times more Iron, 1.9 times more Magnesium, 2.1 times more Selenium and 2 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked have 2.4 times more Energy and 6.4 times more Carbohydrate than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 4.7 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• 5 ounces of Young Winged Beans provide inadequate amounts of Energy
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.