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

Macros Ratio

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

Macro Nutrients

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Energy	5.2% 151kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	4.37% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	43% 56g	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	37.6% 21g	41.5% 23.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	179% 1607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	86% 13.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	71% 0.92mg	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	34.7% 139μg	16% 63.5μg	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	43.2% 39mg	198% 179mg	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

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	24.2% 242mg	89% 889mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	201% 1.8mg	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	54% 4.33mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	236% 5.43mg	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	14% 99mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.24% 305g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Winged Beans have 2.2 times more Vitamin B9 than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 101.3 times more Vitamin A, 9.7 times more Vitamin B1, 8.4 times more Vitamin B2, 5.3 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.6 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Young Winged Beans have 3.8 times more Magnesium, 1.6 times more Potassium and 1.2 times more Selenium than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 3.7 times more Calcium, 12.3 times more Copper, 3.7 times more Iron, 8.7 times more Manganese, 2.5 times more Phosphorus and 4.6 times more Zinc than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Leaves have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Winged Bean Leaves contain 1.9 times more Energy, 1.7 times more Fat, 1.5 times more Omega 3, 1.5 times more Omega 6 and 4.4 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Leaves have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.