Comparing Nutrients in 14 ounces Winged Bean Leaves VS Young Winged Beans

Macros Ratio

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

Macro Nutrients

	Winged Bean Leaves	Young Winged Beans	Recommended Dietary Allowance
Energy	10% 294kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	13% 17g	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	49.3% 27.6g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	179% 1607μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.8mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	34.5% 0.45mg	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	65.5% 262μg	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	80.7% 72.6mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	89% 889mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	22.5% 0.2mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	37.6% 0.87mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	8.24% 305g	9.34% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Leaves VS Young Winged Beans per 14 oz

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

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

• 14 ounces of Winged Bean Leaves have 6 times more Vitamin B1, 6 times more Vitamin B2, 3.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.5 times more Vitamin C than Young Winged Beans.
• While 14 oz of Raw Young Winged Beans contain 4.1 times more Vitamin B9 than Raw Winged Bean Leaves.
• 14 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Winged Bean Leaves as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Winged Bean Leaves vs Young Winged Beans:

• 14 ounces of Winged Bean Leaves have 2.7 times more Calcium, 8.9 times more Copper, 2.7 times more Iron, 6.3 times more Manganese, 1.7 times more Phosphorus and 3.3 times more Zinc than Young Winged Beans.
• While 14 oz of Raw Young Winged Beans contain 4.3 times more Magnesium, 1.3 times more Potassium and 1.7 times more Selenium than Raw Winged Bean Leaves.
• Both Winged Bean Leaves and Young Winged Beans contain similar levels of Water per 14 ounces.
• 14 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Winged Bean Leaves have 1.5 times more Energy and 3.3 times more Carbohydrate than Young Winged Beans.
• Both Winged Bean Leaves and Young Winged Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Winged Bean Leaves as well as Raw Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.