Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Boiled Kidney Beans	Winged Bean Leaves	Recommended Dietary Allowance
Energy	43.8% 1270kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	108% 141g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	NA	38g per day for Men 19-50 years
Protein	155% 86.7g	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	450% 4050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	463% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	178% 2.32mg	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	325% 1300μg	40% 160μg	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	13.3% 12mg	500% 450mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	35% 350mg	224% 2240mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	507% 4.56mg	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	278% 22mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	594% 13.7mg	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	197% 1380mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	116% 13mg	11mg per day for Men 19-50 years
Water	18% 669g	20.8% 769g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Winged Bean Leaves:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B5 and 8.1 times more Vitamin B9 than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain more Vitamin A, 5.2 times more Vitamin B1, 10.4 times more Vitamin B2, 6 times more Vitamin B3, 1.9 times more Vitamin B6 and 37.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Winged Bean Leaves:

• Boiled All Types Kidney Beans have 5.3 times more Magnesium, 2.2 times more Phosphorus, 2.3 times more Potassium and 1.2 times more Selenium than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 6.4 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 3.2 times more Manganese and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Winged Bean Leaves have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.7 times more Energy, 6.5 times more Omega 3, 1.6 times more Carbohydrate and 1.5 times more Protein than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 2.2 times more Fat and 1.7 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Winged Bean Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.