Comparing Nutrients in 100 calories Boiled Young Winged Beans VS Winged Bean Leaves

Weight per 100 calories

• Boiled Young Winged Beans: 263g
• Winged Bean Leaves: 135g

Raw Winged Bean Leaves have 1.9 times more energy per unit of mass than Boiled and Drained Young Winged Beans, which is average in comparison to other foods. Boiled Young Winged Beans having low energy density.

Which food has more nutrients per 100 calories - Boiled Young Winged Beans or Winged Bean Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	25% 14g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	1.17% 10.5μg	61% 547μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	62.6% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.16% 0.11mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	24% 0.31mg	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	23% 92μg	5.4% 21.6μg	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	28.7% 25.8mg	67.6% 61mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	16% 161mg	30.3% 303mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	68.5% 0.62mg	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	36% 2.87mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	2.57% 11mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	80.3% 1.85mg	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	9.4% 65.8mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	5.26% 2.9μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	6.4% 237g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Young Winged Beans vs Winged Bean Leaves:

• Boiled and Drained Young Winged Beans have 4.3 times more Vitamin B9 than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 52 times more Vitamin A, 5 times more Vitamin B1, 4.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Young Winged Beans vs Winged Bean Leaves:

• Boiled and Drained Young Winged Beans have 7.3 times more Magnesium, 3 times more Potassium, 2.4 times more Selenium and 2.3 times more Water than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 1.9 times more Calcium, 6.3 times more Copper, 1.9 times more Iron, 4.4 times more Manganese, 1.3 times more Phosphorus and 2.3 times more Zinc than Boiled and Drained Young Winged Beans.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Young Winged Beans have 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.8 times more Protein than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 2.3 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Leaves have similar amounts of Energy and Fat per 100 kcal.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.