Comparing Nutrients in 1 pound Boiled Young Winged Bean with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Bean with Salt	53%	15%	32%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Young Winged Bean with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.8% 168kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	43% 24g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Bean with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	69.8% 0.91mg	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	39.7% 159μg	122% 490μg	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	49.4% 44.5mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Bean with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27.7% 277mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	62% 4.94mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	38.3% 0.88mg	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	16% 113mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Winged Bean with Salt VS Boiled Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Young Winged Bean with Salt vs Boiled Broccoli:

• 1 pound of Boiled Young Winged Bean with Salt has 1.4 times more Vitamin B1 than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 1.7 times more Vitamin B2, 15 times more Vitamin B5, 2.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 6.6 times more Vitamin C than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled Young Winged Bean with Salt and Boiled Broccoli provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Drained Young Winged Bean with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Young Winged Bean with Salt vs Boiled Broccoli:

• 1 pound of Boiled Young Winged Bean with Salt has 1.5 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium and 5.9 times more Sodium than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 1.6 times more Copper, 2.7 times more Phosphorus, 1.5 times more Selenium and 1.6 times more Zinc than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled Young Winged Bean with Salt and Boiled Broccoli contain similar levels of Manganese, Potassium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Young Winged Bean with Salt has 2.2 times more Protein than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 5.7 times more Omega 3 and 2.2 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
• 1 pound of Boiled Young Winged Bean with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Winged Bean with Salt as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.