Comparing Nutrients in 14 ounces Koyadofu VS Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Winged Beans	27%	34%	39%

Macro Nutrients

	Koyadofu	Winged Beans	Recommended Dietary Allowance
Energy	65.3% 1893kcal	56% 1623kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	66.8% 64.8g	97g per day for Men 19-50 years
Saturated Fat	54.4% 17.4g	28.6% 9.14g	32g per day for Men 19-50 years
Omega 3	502% 8.03g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.6% 40g	127% 166g	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	75.2% 28.6g	271% 103g	38g per day for Men 19-50 years
Protein	372% 208g	210% 118g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Winged Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	76.6% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	53.4% 0.69mg	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	91% 365μg	44.7% 179μg	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	3.1% 2.78mg	0% 0mg	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

	Koyadofu	Winged Beans	Recommended Dietary Allowance
Calcium	144% 1445mg	175% 1746mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	1270% 11.4mg	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	483% 38.6mg	667% 53.3mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	642% 14.8mg	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	274% 1917mg	256% 1790mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	114% 3878mg	3400mg per day for Men 19-50 years
Selenium	392% 216μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Koyadofu VS Winged Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Koyadofu versus 14 oz of Winged Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Koyadofu vs Winged Beans:

• 14 ounces of Koyadofu have more Vitamin A, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Winged Beans.
• While 14 oz of Raw Winged Beans contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dried-frozen Tofu.
• 14 ounces of Winged Beans have insufficient amounts of Vitamin A
• Both Dried-frozen Tofu as well as Raw Winged Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Koyadofu vs Winged Beans:

• 14 ounces of Koyadofu have 6.6 times more Selenium than Winged Beans.
• While 14 oz of Raw Winged Beans contain 2.4 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 48.9 times more Potassium and 6.3 times more Sodium than Dried-frozen Tofu.
• Both Koyadofu and Winged Beans contain similar levels of Calcium, Manganese, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Koyadofu have 1.9 times more Fat, 1.9 times more Saturated Fat, 7.7 times more Omega 3, 3.7 times more Omega 6 and 1.8 times more Protein than Winged Beans.
• While 14 oz of Raw Winged Beans contain 4.2 times more Carbohydrate and 3.6 times more Fiber than Dried-frozen Tofu.
• Both Koyadofu and Winged Beans offer comparable quantities of Energy per 14 ounces.