Comparing Nutrients in 1 pound Boiled Young Winged Beans VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Energy	5.94% 172kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	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	11.2% 14.6g	49% 64g	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	43% 24g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	2% 18μg	204% 1837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	315% 3.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	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	39.7% 159μg	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	49.4% 44.5mg	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	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

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	27.7% 277mg	102% 1016mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	230% 2.07mg	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	62% 4.94mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	16% 113mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	52.8% 5.8mg	11mg per day for Men 19-50 years
Water	11% 409g	9.42% 349g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Winged Beans have 2.2 times more Vitamin B9 than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 101.3 times more Vitamin A, 9.7 times more Vitamin B1, 8.4 times more Vitamin B2, 5.3 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.6 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Young Winged Beans have 3.8 times more Magnesium, 1.6 times more Potassium and 1.2 times more Selenium than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 3.7 times more Calcium, 12.3 times more Copper, 3.7 times more Iron, 8.7 times more Manganese, 2.5 times more Phosphorus and 4.6 times more Zinc than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Leaves have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Winged Bean Leaves contain 1.9 times more Energy, 1.7 times more Fat, 1.5 times more Omega 3, 1.5 times more Omega 6 and 4.4 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Leaves have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.