Comparing Nutrients in 7 ounces Yam VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Yam	Young Winged Beans	Recommended Dietary Allowance
Energy	8.07% 234kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	42.6% 55.3g	6.58% 8.55g	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	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Yam	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	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	12.5% 0.62mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	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	11.4% 45.6μg	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	37.7% 34mg	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	4.63% 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	Young Winged Beans	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	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	13.4% 1.07mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	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	15.6% 109mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	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	1.2% 18mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.73% 138g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Yam VS Young Winged Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Yam 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 Yam vs Young Winged Beans:

• 7 ounces of Yam have 5.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 3.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.9 times more Vitamin B9 than Raw Yam.
• Both Yam and Young Winged Beans provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• 7 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Yam 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 Yam vs Young Winged Beans:

• 7 ounces of Yam have 3.5 times more Copper, 1.8 times more Manganese, 1.5 times more Phosphorus and 3.7 times more Potassium than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 4.9 times more Calcium, 2.8 times more Iron, 1.6 times more Magnesium, 2.1 times more Selenium, 1.6 times more Zinc and 1.3 times more Water than Raw Yam.
• 7 ounces of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yam have 2.4 times more Energy and 6.5 times more Carbohydrate than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 4.5 times more Protein than Raw Yam.
• 7 ounces of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Yam as well as Raw Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.