Comparing Nutrients in 1 kilogram Arrowroot flour VS Boiled Winged Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Arrowroot flour	0%	0%	100%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Arrowroot flour	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	123% 3570kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	60.2% 58.4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	25.8% 8.25g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	85.7% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	678% 882g	115% 149g	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	89.5% 34g	NA	38g per day for Men 19-50 years
Protein	5.36% 3g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Arrowroot flour	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	36% 0.47mg	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	17.5% 70μg	25% 100μg	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	0% 0mg	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

	Arrowroot flour	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	859% 7.73mg	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	41.3% 3.3mg	541% 43.3mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	521% 12mg	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	7.14% 50mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	NA	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	3.07% 114g	18% 672g	3700g per day for Men 19-50 years

Nutrient Comparison: Arrowroot flour VS Boiled Winged Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Arrowroot flour versus 1 kg of Boiled Winged Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Arrowroot flour vs Boiled Winged Beans with Salt:

• 1 kg of Boiled Winged Beans with Salt contains 295 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 9.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Arrowroot flour.
• Both Arrowroot flour and Boiled Winged Beans with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Arrowroot flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Arrowroot flour as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Arrowroot flour vs Boiled Winged Beans with Salt:

• 1 kg of Boiled Winged Beans with Salt contains 3.6 times more Calcium, 19.3 times more Copper, 13.1 times more Iron, 18 times more Magnesium, 2.6 times more Manganese, 30.6 times more Phosphorus, 25.5 times more Potassium, 124.5 times more Sodium and 20.6 times more Zinc than Arrowroot flour.
• 1 kilogram of Arrowroot flour lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arrowroot flour has 2.4 times more Energy and 5.9 times more Carbohydrate than Boiled Winged Beans with Salt.
• While 1 kg of Boiled Winged Beans with Salt contains 58.4 times more Fat, 43.4 times more Saturated Fat, 10.4 times more Omega 3, 40.5 times more Omega 6 and 35.4 times more Protein than Arrowroot flour.
• 1 kilogram of Arrowroot flour provide inadequate amounts of Omega 3, Omega 6 and Protein