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

Macros Ratio

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

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	4% 116kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	2.47% 3.2g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	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	10.3% 3.9g	NA	38g per day for Men 19-50 years
Protein	2.66% 1.5g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	6.3% 0.082mg	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	4% 16μg	8.75% 35μg	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	13.4% 12mg	11% 9.8mg	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	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	4.1% 0.037mg	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	6.5% 0.52mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	6.87% 0.16mg	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	7% 49mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	1.9% 70g	2.44% 90g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Cooked Yam, Boiled, Drained, Or Baked have 7.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled Young Winged Beans.
• While 100 g of Boiled and Drained Young Winged Beans contain 2.6 times more Vitamin B2 and 2.2 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked and Boiled Young Winged Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Yam, Boiled, Drained, Or Baked have 4.1 times more Copper, 2.3 times more Manganese, 2 times more Phosphorus and 2.4 times more Potassium than Boiled Young Winged Beans.
• While 100 g of Boiled and Drained Young Winged Beans contain 4.4 times more Calcium, 2.1 times more Iron, 1.7 times more Magnesium, 1.6 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• 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 Cooked Yam, Boiled, Drained, Or Baked have 3.1 times more Energy and 8.6 times more Carbohydrate than Boiled Young Winged Beans.
• While 100 g of Boiled and Drained Young Winged Beans contain 3.6 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• 100 grams of Boiled Young Winged Beans provide inadequate amounts of Energy
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.