Comparing Nutrients in 1 pound Chinese Waterchestnuts VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Chinese Waterchestnuts	Young Winged Beans	Recommended Dietary Allowance
Energy	15% 440kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	4.38% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	15% 19.5g	130g per day for Men 19-50 years
Sugars	30% 21.8g	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	11.3% 6.35g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	5.35% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	39.4% 0.51mg	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	18% 72.6μg	75% 299μg	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	20% 18mg	92% 83mg	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	36.3% 5.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Young Winged Beans	Recommended Dietary Allowance
Calcium	5% 50mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	25.7% 0.23mg	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	3.4% 0.27mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	43% 0.99mg	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	41% 286mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	78% 2649mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	9% 333g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Young Winged Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Chinese Waterchestnuts versus 1 lb of Young Winged Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chinese Waterchestnuts vs Young Winged Beans:

• 1 pound of Chinese Waterchestnuts has 2 times more Vitamin B2, 8.1 times more Vitamin B5 and 2.9 times more Vitamin B6 than Young Winged Beans.
• While 1 lb of Raw Young Winged Beans contains 4.1 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Young Winged Beans provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Chinese Waterchestnuts as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chinese Waterchestnuts vs Young Winged Beans:

• 1 pound of Chinese Waterchestnuts has 6.4 times more Copper, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Zinc than Young Winged Beans.
• While 1 lb of Raw Young Winged Beans contains 7.6 times more Calcium, 25 times more Iron, 1.5 times more Magnesium and 2.1 times more Selenium than Raw Chinese Waterchestnuts.
• 1 pound of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese Waterchestnuts has 2 times more Energy and 5.6 times more Carbohydrate than Young Winged Beans.
• While 1 lb of Raw Young Winged Beans contains 5 times more Protein than Raw Chinese Waterchestnuts.
• 1 pound of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Chinese Waterchestnuts as well as Raw Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in one pound.