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

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Leaves	26%	11%	63%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Winged Bean Leaves	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	25.5% 740kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	5.66% 1.8g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	7.35% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	24.7% 32g	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	104% 58.5g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	450% 4050μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	694% 8.33mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	463% 6mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	217% 34.7mg	40.8% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.32mg	63% 0.82mg	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	87.5% 350μg	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	109% 98mg	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

	Winged Bean Leaves	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	224% 2240mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	507% 4.56mg	41% 0.37mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	68.7% 1.58mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	116% 13mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	20.8% 769g	24.4% 901g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Leaves VS Boiled Young Winged Beans per 1 kg

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

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

• 1 kilogram of Winged Bean Leaves has 101.3 times more Vitamin A, 9.7 times more Vitamin B1, 8.4 times more Vitamin B2, 5.3 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.6 times more Vitamin C than Boiled Young Winged Beans.
• While 1 kg of Boiled and Drained Young Winged Beans contains 2.2 times more Vitamin B9 than Raw Winged Bean Leaves.
• 1 kilogram of Boiled Young Winged Beans have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Winged Bean Leaves as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Winged Bean Leaves has 3.7 times more Calcium, 12.3 times more Copper, 3.7 times more Iron, 8.7 times more Manganese, 2.5 times more Phosphorus and 4.6 times more Zinc than Boiled Young Winged Beans.
• While 1 kg of Boiled and Drained Young Winged Beans contains 3.8 times more Magnesium and 1.6 times more Potassium than Raw Winged Bean Leaves.
• Both Winged Bean Leaves and Boiled Young Winged Beans contain similar levels of Water per one kilogram.
• 1 kilogram of Winged Bean Leaves lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winged Bean Leaves has 1.9 times more Energy and 4.4 times more Carbohydrate than Boiled Young Winged Beans.
• Both Winged Bean Leaves and Boiled Young Winged Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Young Winged Beans provide inadequate amounts of Energy
• Both Raw Winged Bean Leaves as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.