Comparing Nutrients in 7 ounces Winged Bean Tuber VS Yam

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Yam	5%	1%	94%

Macro Nutrients

	Winged Bean Tuber	Yam	Recommended Dietary Allowance
Energy	10% 294kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	21.4% 8.14g	38g per day for Men 19-50 years
Protein	41% 23g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.7% 0.75mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	44.7% 0.58mg	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	9.43% 37.7μg	11.4% 45.6μg	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	0% 0mg	37.7% 34mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Tuber	Yam	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	306% 2.75mg	39.2% 0.35mg	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	49.6% 3.97mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	34.3% 0.79mg	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	12.8% 89.3mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.08% 114g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Winged Bean Tuber vs Yam:

• Raw Winged Bean Tuber has 3.4 times more Vitamin B1, 4.7 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Yam.
• While Raw Yam contains 2.7 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Winged Bean Tuber vs Yam:

• Raw Winged Bean Tuber has 1.8 times more Calcium, 7.8 times more Copper, 3.7 times more Iron, 1.3 times more Manganese, 3.9 times more Sodium and 5.8 times more Zinc than Raw Yam.
• While Raw Yam contains 1.4 times more Potassium than Raw Winged Bean Tuber.
• Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Magnesium, Phosphorus, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Winged Bean Tuber has 1.3 times more Energy, 1.8 times more Omega 3 and 7.6 times more Protein than Raw Yam.
• Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Carbohydrate per 7 oz.
• Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.