Comparing Nutrients in 14 ounces Young Winged Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Young Winged Beans	53%	15%	32%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Young Winged Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	49.3% 27.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.23mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	61% 0.79mg	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	65.5% 262μg	107% 429μg	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	80.7% 72.6mg	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Winged Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	33.3% 333mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	74.4% 5.95mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	33.5% 0.77mg	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	21% 147mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.34% 345g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw Young Winged Beans have 2.2 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.4 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Young Winged Beans.
• Both Raw Young Winged Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Young Winged Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Young Winged Beans have 2.1 times more Calcium, 2.2 times more Iron and 1.6 times more Magnesium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Phosphorus, 1.3 times more Potassium and 10.3 times more Sodium than Raw Young Winged Beans.
• Both Raw Young Winged Beans and Boiled and Drained Broccoli have similar amounts of Copper, Manganese, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Winged Beans have 1.4 times more Energy and 2.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.2 times more Omega 3 and 1.7 times more Carbohydrate than Raw Young Winged Beans.
• Both Raw Young Winged Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.