Comparing Nutrients in 1 pound Boiled Broccoli VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Boiled Broccoli	Winged Bean Leaves	Recommended Dietary Allowance
Energy	5.47% 159kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	49% 64g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	19.3% 10.8g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	39% 349μg	204% 1837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	315% 3.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	81% 1.05mg	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	122% 490μg	18% 72.6μg	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	327% 294mg	227% 204mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	18% 181mg	102% 1016mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	230% 2.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	270% 6.2mg	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	43.4% 304mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	52.8% 5.8mg	11mg per day for Men 19-50 years
Water	11% 405g	9.42% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Winged Bean Leaves per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Winged Bean Leaves:

• 1 pound of Boiled Broccoli has 4.5 times more Vitamin B5, 6.8 times more Vitamin B9 and 1.4 times more Vitamin C than Winged Bean Leaves.
• While 1 lb of Raw Winged Bean Leaves contains 5.3 times more Vitamin A, 13.2 times more Vitamin B1, 4.9 times more Vitamin B2 and 6.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Winged Bean Leaves provide similar amounts of Vitamin B6 per one pound.
• Both Boiled and Drained Broccoli as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Winged Bean Leaves:

• 1 pound of Boiled Broccoli has 2.6 times more Magnesium, 1.7 times more Potassium, 1.8 times more Selenium and 4.6 times more Sodium than Winged Bean Leaves.
• While 1 lb of Raw Winged Bean Leaves contains 5.6 times more Calcium, 7.5 times more Copper, 6 times more Iron, 7 times more Manganese and 2.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Winged Bean Leaves contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Winged Bean Leaves lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 4.6 times more Omega 3 than Winged Bean Leaves.
• While 1 lb of Raw Winged Bean Leaves contains 2.1 times more Energy, 2 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Winged Bean Leaves provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 6 in one pound.