Comparing Nutrients in 1 kilogram Boiled Winged Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Winged Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	50.7% 1470kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	60.2% 58.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	25.8% 8.25g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	85.7% 14.6g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	190% 106g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	154% 2mg	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	25% 100μg	270% 1080μg	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	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	142% 1420mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	859% 7.73mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	541% 43.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	521% 12mg	84.3% 1.94mg	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	219% 1530mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	18% 672g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled Winged Beans have 4.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 3.9 times more Vitamin B5, 4.3 times more Vitamin B6, 10.8 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Winged Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled Winged Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Winged Beans have 3.6 times more Calcium, 12.7 times more Copper, 6.5 times more Iron, 2.6 times more Magnesium, 6.2 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Selenium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Sodium and 1.3 times more Water than Boiled Winged Beans.
• Both Boiled Winged Beans and Boiled and Drained Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Winged Beans have 4.2 times more Energy, 14.2 times more Fat, 10.4 times more Saturated Fat, 28.6 times more Omega 6, 2.1 times more Carbohydrate and 4.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Omega 3 than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.