Comparing Nutrients in 100 grams Yam VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Yam	Winged Bean Leaves	Recommended Dietary Allowance
Energy	4.07% 118kcal	2.55% 74kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	11% 14g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	10.8% 4.1g	NA	38g per day for Men 19-50 years
Protein	2.73% 1.53g	10.4% 5.85g	56g per day for Men 19-50 years

Vitamins

	Yam	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	45% 405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.46% 0.032mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	18% 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	5.75% 23μg	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	19% 17mg	50% 45mg	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	2.33% 0.35mg	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

	Yam	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	1.7% 17mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	50.7% 0.46mg	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	6.75% 0.54mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	59.4% 1.37mg	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	7.86% 55mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	5.18% 176mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	2.08% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Yam VS Winged Bean Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Yam versus 100 g of Winged Bean Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Yam vs Winged Bean Leaves:

• 100 grams of Yam have 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Winged Bean Leaves.
• While 100 g of Raw Winged Bean Leaves contain 57.9 times more Vitamin A, 7.4 times more Vitamin B1, 18.8 times more Vitamin B2, 6.3 times more Vitamin B3 and 2.6 times more Vitamin C than Raw Yam.
• 100 grams of Yam have insufficient amounts of Vitamin A
• Both Raw Yam as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Yam vs Winged Bean Leaves:

• 100 grams of Yam have 2.6 times more Magnesium and 4.6 times more Potassium than Winged Bean Leaves.
• While 100 g of Raw Winged Bean Leaves contain 13.2 times more Calcium, 2.6 times more Copper, 7.4 times more Iron, 3.4 times more Manganese and 5.3 times more Zinc than Raw Yam.
• Both Yam and Winged Bean Leaves contain similar levels of Phosphorus per 100 grams.
• 100 grams of Yam lack sufficient amounts of Calcium
• 100 grams of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Raw Yam as well as Raw Winged Bean Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yam have 1.6 times more Energy and 2 times more Carbohydrate than Winged Bean Leaves.
• While 100 g of Raw Winged Bean Leaves contain 3.8 times more Protein than Raw Yam.
• Both Raw Yam as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.