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

Macros Ratio

	Protein	Fat	Carbs
Young Winged Beans	53%	15%	32%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Young Winged Beans	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	6.7% 194kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	9.8% 12.7g	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	49.3% 27.6g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	NA	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.23mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	25% 0.33mg	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	34.7% 139μg	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	43.2% 39mg	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

	Young Winged Beans	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	33.3% 333mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	16.3% 0.15mg	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	74.4% 5.95mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	27.3% 0.63mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.34% 345g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Young Winged Beans have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Raw Young Winged Beans as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Young Winged Beans have 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Zinc than Boiled and Drained Young Winged Beans.
• Both Raw Young Winged Beans and Boiled and Drained Young Winged Beans have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Winged Beans have 1.3 times more Energy, 1.4 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Young Winged Beans.
• Both Raw Young Winged Beans as well as Boiled and Drained Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.