Comparing Nutrients in 5 ounces Chinese Waterchestnuts VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Chinese Waterchestnuts	Young Winged Beans	Recommended Dietary Allowance
Energy	4.74% 137kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	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	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	3.54% 2g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	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	16.5% 0.2mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	12.3% 0.16mg	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	5.67% 22.7μg	23.4% 94μg	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	6.3% 5.67mg	29% 26mg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Young Winged Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	8.03% 0.072mg	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	1.06% 0.085mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	13.4% 0.31mg	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	12.8% 89.3mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Young Winged Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese Waterchestnuts versus 5 oz of Young Winged Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese Waterchestnuts vs Young Winged Beans:

• 5 ounces of Chinese Waterchestnuts have 2 times more Vitamin B2, 8.1 times more Vitamin B5 and 2.9 times more Vitamin B6 than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 4.1 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Young Winged Beans provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Chinese Waterchestnuts as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chinese Waterchestnuts vs Young Winged Beans:

• 5 ounces of Chinese Waterchestnuts have 6.4 times more Copper, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Zinc than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 7.6 times more Calcium, 25 times more Iron, 1.5 times more Magnesium and 2.1 times more Selenium than Raw Chinese Waterchestnuts.
• 5 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese Waterchestnuts have 2 times more Energy and 5.6 times more Carbohydrate than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 5 times more Protein than Raw Chinese Waterchestnuts.
• 5 ounces of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Chinese Waterchestnuts as well as Raw Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.