Comparing Nutrients in 7 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	7.94% 230kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	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	20.4% 7.74g	NA	38g per day for Men 19-50 years
Protein	5.3% 2.96g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	17.2% 0.22mg	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	7.94% 31.8μg	32.7% 131μg	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	26.7% 24mg	40.4% 36.3mg	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	4.5% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	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	2.78% 27.8mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	11.2% 0.1mg	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	13% 1.03mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	19% 0.43mg	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	14% 97mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.76% 139g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked VS Young Winged Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Yam, Boiled, Drained, Or Baked vs Young Winged Beans:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked Yam, Boiled, Drained, Or Baked vs Young Winged Beans:

• 7 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 7 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.
• 7 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Raw Young Winged Beans contain 4.7 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• 7 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 seven ounces.