Comparing Nutrients in 1 pound Winged Bean Leaves VS Winged Bean Tuber

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Leaves	26%	11%	63%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Energy	11.6% 336kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	5.14% 5g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	47.4% 26.5g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	204% 1837μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	315% 3.78mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	26% 0.34mg	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	21.5% 86μg	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	227% 204mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	102% 1016mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	699% 6.3mg	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	227% 18mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	105% 2.4mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	78% 2658mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	52.8% 5.8mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	9.42% 349g	7.04% 260g	3700g per day for Men 19-50 years

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

• Raw Winged Bean Leaves have more Vitamin A, 2.2 times more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• Both Raw Winged Bean Leaves and Raw Winged Bean Tuber have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Winged Bean Leaves as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Winged Bean Leaves vs Winged Bean Tuber:

• Raw Winged Bean Leaves have 7.5 times more Calcium, 2 times more Iron, 2.6 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.3 times more Water than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 3 times more Copper, 3 times more Magnesium, 3.3 times more Potassium and 3.9 times more Sodium than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves and Raw Winged Bean Tuber have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Winged Bean Leaves have 1.2 times more Fat, 1.2 times more Omega 3 and 1.2 times more Omega 6 than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 2 times more Energy, 2 times more Carbohydrate and 2 times more Protein than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves as well as Raw Winged Bean Tuber have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.