Comparing Nutrients in 1 kilogram Winged Beans VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Winged Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	141% 4090kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	72% 23g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	164% 2.62g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	239% 40.7g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	682% 259g	47.4% 18g	38g per day for Men 19-50 years
Protein	529% 297g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	858% 10.3mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	346% 4.5mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.95mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	230% 3mg	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	113% 450μg	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	440% 4400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	3200% 29mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	1680% 134mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1618% 37.2mg	60% 1.38mg	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	644% 4510mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	287% 9770mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	407% 44.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Winged Beans versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Winged Beans vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Winged Beans has 9.7 times more Vitamin B1, 22.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.5 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.7 times more Vitamin B6 and more Vitamin C than Raw Winged Beans.
• 1 kilogram of Winged Beans have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Raw Winged Beans as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Winged Beans vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Winged Beans has 88 times more Calcium, 15.3 times more Copper, 43.4 times more Iron, 8.1 times more Magnesium, 27 times more Manganese, 10.3 times more Phosphorus, 2.6 times more Potassium, 27.3 times more Selenium, 9.5 times more Sodium and 14.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 9.2 times more Water than Raw Winged Beans.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winged Beans has 4.7 times more Energy, 163.2 times more Fat, 88.6 times more Saturated Fat, 26.2 times more Omega 3, 127.1 times more Omega 6, 2.1 times more Carbohydrate, 14.4 times more Fiber and 15.9 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6