Comparing Nutrients in 7 ounces Yam VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Yam	Winged Bean Leaves	Recommended Dietary Allowance
Energy	8.07% 234kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	21.5% 28g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	21.4% 8.14g	NA	38g per day for Men 19-50 years
Protein	5.42% 3.04g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Yam	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	89.3% 804μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	35.4% 0.46mg	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	11.4% 45.6μg	7.94% 31.8μg	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	37.7% 34mg	99% 89.3mg	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	4.63% 0.69mg	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

	Yam	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	101% 0.9mg	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	13.4% 1.07mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	118% 2.7mg	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	15.6% 109mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	3.73% 138g	4.12% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Yam VS Winged Bean Leaves per 7 oz

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

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

• 7 ounces of Yam have 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 57.9 times more Vitamin A, 7.4 times more Vitamin B1, 18.8 times more Vitamin B2, 6.3 times more Vitamin B3 and 2.6 times more Vitamin C than Raw Yam.
• 7 ounces of Yam have insufficient amounts of Vitamin A
• Both Raw Yam as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yam have 2.6 times more Magnesium and 4.6 times more Potassium than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 13.2 times more Calcium, 2.6 times more Copper, 7.4 times more Iron, 3.4 times more Manganese and 5.3 times more Zinc than Raw Yam.
• Both Yam and Winged Bean Leaves contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Yam lack sufficient amounts of Calcium
• 7 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Raw Yam as well as Raw Winged Bean Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yam have 1.6 times more Energy and 2 times more Carbohydrate than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 3.8 times more Protein than Raw Yam.
• Both Raw Yam as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.