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

Weight per 300 calories

• Boiled Young Winged Beans: 790g
• Winged Bean Tuber: 203g

Raw Winged Bean Tuber has 3.9 times more energy per unit of mass than Boiled and Drained Young Winged Beans, which is average in comparison to other foods. Boiled Young Winged Beans having low energy density.

Which food has more nutrients per 300 calories - Boiled Young Winged Beans or Winged Bean Tuber?

Macros Ratio

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

Macro Nutrients

	Boiled Young Winged Beans	Winged Bean Tuber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.37% 5.2g	1.9% 1.82g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	44% 57g	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	75% 42g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	11.7% 0.15mg	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	69% 276μg	9.63% 38.5μg	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	86% 77.4mg	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

	Boiled Young Winged Beans	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	48% 482mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	312% 2.8mg	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	108% 8.6mg	50.7% 4.05mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	47% 1.08mg	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	28% 197mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	4.73% 71mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	19.2% 711g	3.14% 116g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Winged Beans have more Vitamin A, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Tuber have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Young Winged Beans have 7.9 times more Calcium, 2.1 times more Iron, 4.9 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 6.1 times more Selenium and 6.1 times more Water than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 9.6 times more Copper, 2.2 times more Sodium and 1.3 times more Zinc than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Tuber have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Young Winged Beans have 2.9 times more Fat, 3.2 times more Saturated Fat, 3.2 times more Omega 3, 3.2 times more Omega 6 and 1.8 times more Protein than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 2.2 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Tuber have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Tuber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.