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

Weight per 300 calories

• Boiled Young Winged Beans: 790g
• Young Winged Beans: 612g

Raw Young Winged Beans have 1.3 times more energy per unit of mass than Boiled and Drained Young Winged Beans, which is low in comparison to other foods. Boiled Young Winged Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Boiled Young Winged Beans	Young Winged Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.37% 5.2g	5.5% 5.33g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	4.55% 1.46g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	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	19.5% 25.3g	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	75% 42g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	69% 276μg	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	86% 77.4mg	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

	Boiled Young Winged Beans	Young Winged Beans	Recommended Dietary Allowance
Calcium	48% 482mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	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	108% 8.6mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	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	28% 197mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.7μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	19.2% 711g	14.4% 533g	3700g per day for Men 19-50 years

Boiled Young Winged Beans VS Young Winged Beans Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Young Winged Beans contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Young Winged Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• Both Boiled and Drained Young Winged Beans 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 Boiled Young Winged Beans vs Young Winged Beans:

• 300 calories of Boiled Young Winged Beans have 1.6 times more Potassium and 1.3 times more Water than Young Winged Beans.
• Both Boiled Young Winged Beans and Young Winged Beans contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled and Drained Young Winged Beans and Raw Young Winged Beans have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Young Winged Beans and Young Winged Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Boiled and Drained Young Winged Beans as well as Raw Young Winged Beans provide inadequate amounts of Omega 6 in 300 calories.