Comparing Nutrients in 14 ounces Winged Bean Tuber VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Winged Bean Tuber	Boiled Carrots	Recommended Dietary Allowance
Energy	20.3% 587kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 112g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	82.2% 46g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	46.7% 0.61mg	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	19% 75.4μg	14% 55.6μg	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	0% 0mg	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Tuber	Boiled Carrots	Recommended Dietary Allowance
Calcium	12% 119mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	611% 5.5mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	99% 7.94mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	26.7% 0.62mg	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	25.5% 179mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	68.4% 2326mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	6.16% 228g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Boiled Carrots per 14 oz

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

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

• 14 ounces of Winged Bean Tuber have 5.7 times more Vitamin B1, 3.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain more Vitamin A, 2 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• 14 ounces of Winged Bean Tuber have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Winged Bean Tuber as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Winged Bean Tuber vs Boiled Carrots:

• 14 ounces of Winged Bean Tuber have 81.5 times more Copper, 5.9 times more Iron, 2.4 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium and 7 times more Zinc than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 1.7 times more Sodium and 1.6 times more Water than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Boiled Carrots contain similar levels of Calcium per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Raw Winged Bean Tuber as well as Boiled and Drained Carrots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Winged Bean Tuber have 4.2 times more Energy, 3.4 times more Carbohydrate and 15.3 times more Protein than Boiled Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Raw Winged Bean Tuber as well as Boiled and Drained Carrots provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.