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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Boiled Young Winged Beans	Young Winged Beans	Recommended Dietary Allowance
Energy	13% 380kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	5.66% 1.8g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	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	24.7% 32g	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	95% 53g	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.5mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	87.5% 350μg	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	109% 98mg	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

	Boiled Young Winged Beans	Young Winged Beans	Recommended Dietary Allowance
Calcium	61% 610mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	136% 11mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	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	35.7% 250mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24.4% 901g	23.5% 870g	3700g per day for Men 19-50 years

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

• Raw Young Winged Beans contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Young Winged Beans have 1.2 times more Potassium than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Zinc than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Young Winged Beans have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Young Winged Beans contain 1.3 times more Energy, 1.4 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.