Comparing Nutrients in 500 calories Winged Bean Leaves VS Baked White Potatoes

Weight per 500 calories

• Winged Bean Leaves: 676g
• Baked White Potatoes: 544g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Winged Bean Leaves or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Leaves	26%	11%	63%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Winged Bean Leaves	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.66% 7.43g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	7.43% 1.26g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	NA	30% 11.4g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	304% 2736μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	469% 5.63mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.07mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.5mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	88.2% 1.15mg	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	27% 108μg	51.6% 207μg	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	338% 304mg	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Leaves	Baked White Potatoes	Recommended Dietary Allowance
Calcium	151% 1514mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	342% 3.1mg	76.7% 0.69mg	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	338% 27mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	402% 9.24mg	44.7% 1.03mg	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	61% 426mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	35% 1189mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	4.05% 61mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	78.6% 8.65mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	14% 519g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Winged Bean Leaves vs Baked White Potatoes:

• Raw Winged Bean Leaves have 503.5 times more Vitamin A, 21.6 times more Vitamin B1, 17.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.4 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Winged Bean Leaves vs Baked White Potatoes:

• Raw Winged Bean Leaves have 27.8 times more Calcium, 4.5 times more Copper, 7.8 times more Iron, 9 times more Manganese, 2.2 times more Selenium, 4.5 times more Zinc and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Magnesium and 2.5 times more Potassium than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves and Baked Whole White Potatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Winged Bean Leaves have 9.1 times more Fat, 8.5 times more Saturated Fat, 2.2 times more Omega 3, 4.7 times more Omega 6 and 3.5 times more Protein than Baked Whole White Potatoes.
• Both Raw Winged Bean Leaves and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Winged Bean Leaves as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.