Comparing Nutrients in 14 ounces Winged Bean Leaves VS Winged Bean Tuber

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Leaves	26%	11%	63%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Energy	10% 294kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	85.8% 112g	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	41.5% 23.2g	82.2% 46g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	179% 1607μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.8mg	40.7% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	23% 0.3mg	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	16% 63.5μg	19% 75.4μg	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	198% 179mg	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

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	89% 889mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	611% 5.5mg	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	198% 16mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	92% 2.1mg	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	35.7% 250mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	68.4% 2326mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	8.24% 305g	6.16% 228g	3700g per day for Men 19-50 years

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

• Raw Winged Bean Leaves have more Vitamin A, 2.2 times more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• Both Raw Winged Bean Leaves and Raw Winged Bean Tuber have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Winged Bean Leaves as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Winged Bean Leaves have 7.5 times more Calcium, 2 times more Iron, 2.6 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.3 times more Water than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 3 times more Copper, 3 times more Magnesium, 3.3 times more Potassium and 3.9 times more Sodium than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves and Raw Winged Bean Tuber have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Winged Bean Leaves have 1.2 times more Fat, 1.2 times more Omega 3 and 1.2 times more Omega 6 than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 2 times more Energy, 2 times more Carbohydrate and 2 times more Protein than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves as well as Raw Winged Bean Tuber have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.