Comparing Nutrients in 1 kilogram Winged Bean Leaves VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Leaves	26%	11%	63%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Winged Bean Leaves	Oranges with Peel	Recommended Dietary Allowance
Energy	25.5% 740kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	104% 58.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	450% 4050μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	694% 8.33mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	463% 6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	217% 34.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.32mg	71.5% 0.93mg	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	40% 160μg	75% 300μg	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	500% 450mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Winged Bean Leaves	Oranges with Peel	Recommended Dietary Allowance
Calcium	224% 2240mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	507% 4.56mg	63.3% 0.57mg	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	500% 40mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	NA	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	90% 630mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	116% 13mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	20.8% 769g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Leaves VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Winged Bean Leaves versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Winged Bean Leaves vs Oranges with Peel :

• 1 kilogram of Winged Bean Leaves has 31.2 times more Vitamin A, 8.3 times more Vitamin B1, 12 times more Vitamin B2, 6.9 times more Vitamin B3 and 2.5 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.4 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Winged Bean Leaves.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Winged Bean Leaves as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Winged Bean Leaves vs Oranges with Peel :

• 1 kilogram of Winged Bean Leaves has 3.2 times more Calcium, 8 times more Copper, 5 times more Iron, 2.9 times more Phosphorus and 11.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Magnesium than Raw Winged Bean Leaves.
• Both Winged Bean Leaves and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Winged Bean Leaves lack sufficient amounts of Magnesium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Winged Bean Leaves as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winged Bean Leaves has 4.5 times more Protein than Oranges with Peel .
• Both Winged Bean Leaves and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Raw Winged Bean Leaves as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.