Comparing Nutrients in 1 kilogram Winged Bean Tuber VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Winged Bean Tuber	Young Winged Beans	Recommended Dietary Allowance
Energy	51% 1480kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	6.94% 2.22g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	33% 43g	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	207% 116g	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	316% 3.8mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	87% 1.13mg	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	47.5% 190μg	165% 660μg	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	203% 183mg	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 Tuber	Young Winged Beans	Recommended Dietary Allowance
Calcium	30% 300mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	1540% 14mg	56.7% 0.51mg	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	250% 20mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	95% 2.18mg	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	64.3% 450mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	172% 5860mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	15.5% 574g	23.5% 870g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Young Winged Beans per 1 kg

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

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

• 1 kilogram of Winged Bean Tuber has 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 2 times more Vitamin B5 than Young Winged Beans.
• While 1 kg of Raw Young Winged Beans contains 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
• 1 kilogram of Winged Bean Tuber have insufficient amounts of Vitamin C
• 1 kilogram of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Winged Bean Tuber as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Winged Bean Tuber has 27.2 times more Copper, 1.3 times more Iron, 2.4 times more Manganese, 1.2 times more Phosphorus, 2.6 times more Potassium, 8.8 times more Sodium and 3.6 times more Zinc than Young Winged Beans.
• While 1 kg of Raw Young Winged Beans contains 2.8 times more Calcium, 1.4 times more Magnesium, 2.1 times more Selenium and 1.5 times more Water than Raw Winged Bean Tuber.
• 1 kilogram of Winged Bean Tuber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winged Bean Tuber has 3 times more Energy, 6.5 times more Carbohydrate and 1.7 times more Protein than Young Winged Beans.
• 1 kilogram of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Winged Bean Tuber as well as Raw Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.