Comparing Nutrients in 7 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	2.6% 75.4kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	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	4.9% 6.37g	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	19% 10.5g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Yam	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	17.4% 69.5μg	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	21.6% 19.4mg	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

	Boiled Young Winged Beans	Yam	Recommended Dietary Allowance
Calcium	12% 121mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	27% 2.16mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	7.1% 49.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	47.6% 1619mg	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	0.53% 7.94mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.83% 179g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Winged Beans VS Yam per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Young Winged Beans vs Yam:

• 7 ounces of Boiled Young Winged Beans have 2.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Yam.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Young Winged Beans vs Yam:

• 7 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 7 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 seven ounces.
• 7 ounces of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Winged Beans have 3.5 times more Protein than Yam.
• While 7 oz of Raw Yam contain 3.1 times more Energy and 8.7 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• 7 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 seven ounces.