Comparing Nutrients in 100 grams Young Winged Beans VS Yam

Macros Ratio

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

Macro Nutrients

	Young Winged Beans	Yam	Recommended Dietary Allowance
Energy	1.7% 49kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.38% 0.064g	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	21.4% 28g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	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	10.8% 4.1g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Yam	Recommended Dietary Allowance
Vitamin A	NA	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	2.46% 0.032mg	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	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	22.5% 0.29mg	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	5.75% 23μg	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	19% 17mg	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	2.33% 0.35mg	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	Yam	Recommended Dietary Allowance
Calcium	8.4% 84mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	19.8% 0.18mg	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	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	9.48% 0.22mg	17.3% 0.4mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	24% 816mg	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	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.35% 87g	1.9% 69.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Young Winged Beans vs Yam:

• Raw Young Winged Beans have 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.9 times more Vitamin B9 than Raw Yam.
• While Raw Yam contains 5.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Young Winged Beans.
• Both Raw Young Winged Beans and Raw Yam have similar amounts of Vitamin C per 100 g.
• Both Raw Young Winged Beans as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Young Winged Beans vs Yam:

• Raw Young Winged Beans have 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.
• While Raw Yam contains 3.5 times more Copper, 1.8 times more Manganese, 1.5 times more Phosphorus and 3.7 times more Potassium than Raw Young Winged Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Young Winged Beans have 1.9 times more Omega 3 and 4.5 times more Protein than Raw Yam.
• While Raw Yam contains 2.4 times more Energy and 6.5 times more Carbohydrate than Raw Young Winged Beans.
• Both Raw Young Winged Beans as well as Raw Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.