Comparing Nutrients in 7 ounces Yambean VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Yambean	Young Winged Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	13.5% 17.5g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	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	25.6% 9.72g	NA	38g per day for Men 19-50 years
Protein	2.55% 1.43g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Yambean	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	5.95% 24μg	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	44.5% 40mg	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	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Young Winged Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	15% 1.2mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	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	5.1% 35.7mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	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	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Yambean VS Young Winged Beans per 7 oz

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

• 7 ounces of Yambean have 2.3 times more Vitamin B5 than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 7 times more Vitamin B1, 3.4 times more Vitamin B2, 4.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Yambean .
• Both Yambean and Young Winged Beans provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
• 7 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Yambean 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 Yambean vs Young Winged Beans:

• 7 oz of Raw Young Winged Beans contain 7 times more Calcium, 2.5 times more Iron, 2.8 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Selenium and 2.4 times more Zinc than Raw Yambean .
• Both Yambean and Young Winged Beans contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yambean have 2 times more Carbohydrate than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 9.7 times more Protein than Raw Yambean .
• 7 ounces of Yambean provide inadequate amounts of Protein
• Both Raw Yambean as well as Raw Young Winged Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.