Comparing Nutrients in 100 grams Young Winged Beans VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Young Winged Beans	53%	15%	32%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Young Winged Beans	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	1.7% 49kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	21% 27.5g	130g per day for Men 19-50 years
Sugars	NA	0.68% 0.49g	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	NA	10.3% 3.9g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	NA	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.18% 0.059mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	17.5% 0.23mg	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	16.5% 66μg	4% 16μg	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	20.3% 18.3mg	13.4% 12mg	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	NA	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Winged Beans	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	8.4% 84mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	17% 0.15mg	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	18.8% 1.5mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	9.48% 0.22mg	16% 0.37mg	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	5.3% 37mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.35% 87g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Winged Beans VS Cooked Yam, Boiled, Drained, Or Baked per 100 g

Compare the macro and micronutrient content in 100 g of Young Winged Beans versus 100 g of Cooked Yam, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Young Winged Beans vs Cooked Yam, Boiled, Drained, Or Baked:

• 100 grams of Young Winged Beans have 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.
• While 100 g of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 5.3 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Young Winged Beans.
• 100 grams of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Young Winged Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Young Winged Beans vs Cooked Yam, Boiled, Drained, Or Baked:

• 100 grams of Young Winged Beans have 6 times more Calcium, 2.9 times more Iron, 1.9 times more Magnesium, 2.1 times more Selenium, 2 times more Zinc and 1.2 times more Water than Cooked Yam, Boiled, Drained, Or Baked.
• While 100 g of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 3 times more Copper, 1.7 times more Manganese, 1.3 times more Phosphorus and 3 times more Potassium than Raw Young Winged Beans.
• 100 grams of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Young Winged Beans have 4.7 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
• While 100 g of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 2.4 times more Energy and 6.4 times more Carbohydrate than Raw Young Winged Beans.
• 100 grams of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Young Winged Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.