Comparing Nutrients in 1 kilogram Yambean VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Yambean	Winged Bean Leaves	Recommended Dietary Allowance
Energy	13% 380kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	108% 141g	130g per day for Men 19-50 years
Sugars	25% 18g	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	129% 49g	NA	38g per day for Men 19-50 years
Protein	13% 7.2g	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	Yambean	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	450% 4050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	463% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	178% 2.32mg	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	30% 120μg	40% 160μg	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	224% 202mg	500% 450mg	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	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	12% 120mg	224% 2240mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	507% 4.56mg	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	75% 6mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	594% 13.7mg	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	25.7% 180mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	116% 13mg	11mg per day for Men 19-50 years
Water	24.3% 901g	20.8% 769g	3700g per day for Men 19-50 years

Nutrient Comparison: Yambean VS Winged Bean Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of Yambean vs Winged Bean Leaves:

• 1 kg of Raw Winged Bean Leaves contains 405 times more Vitamin A, 41.7 times more Vitamin B1, 20.8 times more Vitamin B2, 17.4 times more Vitamin B3, 5.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Yambean .
• Both Yambean and Winged Bean Leaves provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Yambean as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yambean vs Winged Bean Leaves:

• 1 kilogram of Yambean has 1.5 times more Magnesium than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains 18.7 times more Calcium, 9.5 times more Copper, 6.7 times more Iron, 22.8 times more Manganese, 3.5 times more Phosphorus and 8 times more Zinc than Raw Yambean .
• Both Yambean and Winged Bean Leaves contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Yambean lack sufficient amounts of Calcium and Zinc
• 1 kilogram of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Raw Yambean as well as Raw Winged Bean Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Winged Bean Leaves contains 1.9 times more Energy, 1.6 times more Carbohydrate and 8.1 times more Protein than Raw Yambean .
• 1 kilogram of Yambean provide inadequate amounts of Energy and Protein
• Both Raw Yambean as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.