Comparing Nutrients in 14 ounces Winged Bean TuberVS Yam

Macros Ratio

Protein Fat Carbs

Winged Bean Tuber

28%

67%

Yam

94%

14 oz ▼

Macro Nutrients

Winged Bean Tubervs Yam

20.3%587kcal

Energy

16%468kcal

587 kcalvs468 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.7%3.57g

Fat

0.7%0.67g

3.57 gvs0.67 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.75%0.88g

Saturated Fat

0.46%0.15g

0.88 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.2%0.083g

Omega 3

2.98%0.048g

0.083 gvs0.048 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.57%0.61g

Omega 6

1.5%0.25g

0.61 gvs0.25 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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85.8%112g

Carbohydrate

85%111g

112 gvs111 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.74%2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

43%16.3g

NA gvs16.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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82.2%46g

Protein

11%6.07g

46 gvs6.07 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Winged Bean Tubervs Yam

0%0μg

Vitamin A

3.1%27.8μg

RAE, retinol activity equivalents

0 μgvs27.8 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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125%1.5mg

Vitamin B1

37%0.44mg

Thiamine

1.5 mgvs0.44 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.5%0.59mg

Vitamin B2

9.77%0.13mg

Riboflavin

0.59 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40.7%6.5mg

Vitamin B3

13.7%2.2mg

Niacin, nicotinic acid, niacinamide

6.5 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.2%0.46mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.46 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23%0.3mg

Vitamin B6

89.5%1.16mg

Pyridoxine

0.3 mgvs1.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19%75.4μg

Vitamin B9

23%91μg

Folates and Folic Acid

75.4 μgvs91 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

75.4%68mg

Ascorbic acid

0 mgvs68 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

9.26%1.4mg

Tocopherols and Tocotrienols

NA mgvs1.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

7.6%9.13μg

Phytomenadione or phylloquinone

NA μgvs9.13 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Winged Bean Tubervs Yam

12%119mg

Calcium

6.75%67.5mg

119 mgvs67.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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611%5.5mg

Copper

78.5%0.71mg

5.5 mgvs0.71 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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99%7.94mg

Iron

26.8%2.14mg

7.94 mgvs2.14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.7%95mg

Magnesium

20%83.3mg

95 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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92%2.1mg

Manganese

68.5%1.58mg

2.1 mgvs1.58 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25.5%179mg

Phosphorus

31%218mg

179 mgvs218 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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68.4%2326mg

Potassium

95%3239mg

2326 mgvs3239 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg

Selenium

5.05%2.78μg

2.78 μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.26%139mg

Sodium

2.4%35.7mg

139 mgvs35.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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50%5.5mg

Zinc

8.66%0.95mg

5.5 mgvs0.95 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.16%228g

Water

7.47%276g

228 gvs276 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Winged Bean Tuber vs Yam:

Raw Winged Bean Tuber has 3.4 times more Vitamin B1, 4.7 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Yam.
While Raw Yam contains 2.7 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Vitamin B9 per 14 oz.
Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Winged Bean Tuber vs Yam:

Raw Winged Bean Tuber has 1.8 times more Calcium, 7.8 times more Copper, 3.7 times more Iron, 1.3 times more Manganese, 3.9 times more Sodium and 5.8 times more Zinc than Raw Yam.
While Raw Yam contains 1.4 times more Potassium than Raw Winged Bean Tuber.
Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Magnesium, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Winged Bean Tuber has 1.3 times more Energy, 1.8 times more Omega 3 and 7.6 times more Protein than Raw Yam.
Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Carbohydrate per 14 oz.
Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Winged Bean TuberVS Cooked Yam, Boiled, Drained, Or BakedYamVS Cooked Yam, Boiled, Drained, Or Baked

Compare Foods

Comparing Nutrients in 14 ounces Winged Bean TuberVS Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: