Comparing Nutrients in 7 ounces Boiled Young Winged Bean with Salt VS Boiled Yambean with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Bean with Salt	53%	15%	32%
Boiled Yambean with Salt	8%	2%	90%

Macro Nutrients

	Boiled Young Winged Bean with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.37g	12.6% 16.3g	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	19% 10.5g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Bean with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	2.36% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	6.1% 0.079mg	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	17.4% 69.5μg	3.97% 16μg	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	21.6% 19.4mg	31% 28mg	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

	Boiled Young Winged Bean with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	10% 0.091mg	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	27% 2.16mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	4.9% 0.11mg	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	7.1% 49.6mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Winged Bean with Salt VS Boiled Yambean with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Young Winged Bean with Salt versus 7 oz of Boiled Yambean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Young Winged Bean with Salt vs Boiled Yambean with Salt:

• 7 ounces of Boiled Young Winged Bean with Salt have 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.4 times more Vitamin B9 than Boiled Yambean with Salt.
• While 7 oz of Boiled and Drained Yambean with Salt contain 3 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled and Drained Young Winged Bean with Salt.
• 7 ounces of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Yambean with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Young Winged Bean with Salt as well as Boiled and Drained Yambean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Winged Bean with Salt vs Boiled Yambean with Salt:

• 7 ounces of Boiled Young Winged Bean with Salt have 5.5 times more Calcium, 1.9 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium, 1.6 times more Selenium and 1.9 times more Zinc than Boiled Yambean with Salt.
• Both Boiled Young Winged Bean with Salt and Boiled Yambean with Salt contain similar levels of Copper, Sodium and Water per seven ounces.
• 7 ounces of Boiled Yambean with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Winged Bean with Salt have 7.4 times more Protein than Boiled Yambean with Salt.
• While 7 oz of Boiled and Drained Yambean with Salt contain 2.6 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
• 7 ounces of Boiled Yambean with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Young Winged Bean with Salt as well as Boiled and Drained Yambean with Salt provide inadequate amounts of Energy in seven ounces.