Comparing Nutrients in 7 ounces Yam VS Winged Bean Tuber

Macros Ratio

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

Macro Nutrients

	Yam	Winged Bean Tuber	Recommended Dietary Allowance
Energy	8.07% 234kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.8% 0.3g	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	43% 55.8g	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	41% 23g	56g per day for Men 19-50 years

Vitamins

	Yam	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	11.4% 0.15mg	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	9.43% 37.7μg	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	0% 0mg	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 Tuber	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	306% 2.75mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	46% 1.06mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	34.2% 1163mg	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	1.2% 18mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	3.73% 138g	3.08% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Yam VS Winged Bean Tuber per 7 oz

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

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

• 7 ounces of Yam have 2.7 times more Vitamin B5, 3.9 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Winged Bean Tuber.
• While 7 oz of Raw Winged Bean Tuber contain 3.4 times more Vitamin B1, 4.7 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Yam.
• 7 ounces of Winged Bean Tuber have insufficient amounts of Vitamin C
• Both Raw Yam as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yam have 1.2 times more Phosphorus and 1.4 times more Potassium than Winged Bean Tuber.
• While 7 oz of Raw Winged Bean Tuber contain 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.
• Both Yam and Winged Bean Tuber contain similar levels of Magnesium per seven ounces.
• 7 ounces of Yam lack sufficient amounts of Calcium
• Both Raw Yam as well as Raw Winged Bean Tuber lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Winged Bean Tuber contain 1.3 times more Energy and 7.6 times more Protein than Raw Yam.
• Both Yam and Winged Bean Tuber offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Yam as well as Raw Winged Bean Tuber provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.