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

Weight per 100 calories

• Young Winged Beans: 204g
• Boiled Young Winged Beans: 263g

Young Winged Beans have 1.3 times more energy per 100g than Boiled Young Winged Beans. It has low energy density when compared to other foods. Boiled and Drained Young Winged Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Young Winged Beans	53%	15%	32%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Young Winged Beans	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.78g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.33g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.77% 8.8g	6.5% 8.45g	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	25.3% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	NA	1.17% 10.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	2.16% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	16.6% 0.22mg	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	33.7% 135μg	23% 92μg	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	41.5% 37.3mg	28.7% 25.8mg	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	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

	Young Winged Beans	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	17% 171mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	11% 0.097mg	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	38.3% 3.06mg	36% 2.87mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	18% 0.42mg	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	10.8% 75.5mg	9.4% 65.8mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	5.57% 3.06μg	5.26% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.16mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	7.24% 0.8mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	4.8% 178g	6.4% 237g	3700g per day for Men 19-50 years

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

• Raw Young Winged Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Raw Young Winged Beans and Boiled and Drained Young Winged Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Raw Young Winged Beans as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Young Winged Beans contain 1.6 times more Potassium and 1.3 times more Water than Raw Young Winged Beans.
• Both Raw Young Winged Beans and Boiled and Drained Young Winged Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Young Winged Beans and Boiled and Drained Young Winged Beans have similar amounts of macro-nutrients per 100 kcal
• Both Raw Young Winged Beans and Boiled and Drained Young Winged Beans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Raw Young Winged Beans as well as Boiled and Drained Young Winged Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.