Comparing Nutrients in 300 calories Winged Bean Tuber VS Young Winged Beans

Weight per 300 calories

• Winged Bean Tuber: 203g
• Young Winged Beans: 612g

Winged Bean Tuber has 3 times more energy per 100g than Young Winged Beans. It has average energy density when compared to other foods. Raw Young Winged Beans having low energy density.

Discover which food has more nutrients per 300 calories - Winged Bean Tuber or Young Winged Beans?

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Winged Bean Tuber	Young Winged Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.82g	5.5% 5.33g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	4.55% 1.46g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	20.3% 26.4g	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	42% 23.5g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	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	64% 0.77mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	53.2% 0.69mg	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	9.63% 38.5μg	101% 404μg	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	0% 0mg	124% 112mg	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 Tuber	Young Winged Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	34.7% 0.31mg	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	50.7% 4.05mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.6mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	58% 1.33mg	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	13% 91mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	4.73% 71mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	3.14% 116g	14.4% 533g	3700g per day for Men 19-50 years

Winged Bean Tuber VS Young Winged Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Winged Bean Tuber or Young Winged Beans?

Lets compare vitamin content per 300 calories of Winged Bean Tuber vs Young Winged Beans:

• 300 kcal of Raw Young Winged Beans contain 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Young Winged Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Winged Bean Tuber have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Winged Bean Tuber as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Winged Bean Tuber vs Young Winged Beans:

• 300 calories of Winged Bean Tuber have 9 times more Copper than Young Winged Beans.
• While 300 kcal of Raw Young Winged Beans contain 8.5 times more Calcium, 2.3 times more Iron, 4.3 times more Magnesium, 2.5 times more Phosphorus, 6.5 times more Selenium and 4.6 times more Water than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Young Winged Beans contain similar levels of Manganese, Potassium and Zinc per 300 calories.
• 300 calories of Winged Bean Tuber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Winged Bean Tuber have 2.2 times more Carbohydrate than Young Winged Beans.
• While 300 kcal of Raw Young Winged Beans contain 3.3 times more Omega 3 and 1.8 times more Protein than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Young Winged Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Winged Bean Tuber provide inadequate amounts of Omega 3
• Both Raw Winged Bean Tuber as well as Raw Young Winged Beans provide inadequate amounts of Omega 6 in 300 calories.