Comparing Nutrients in 5 ounces Winged Bean Leaves VS Winged Bean Tuber

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Leaves	26%	11%	63%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Energy	3.6% 105kcal	7.23% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.28% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	30.6% 40g	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	15% 8.3g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	63.8% 574μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	44.8% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	8.18% 0.11mg	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	6.73% 27μg	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	71% 63.8mg	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

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	218% 1.96mg	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	71% 5.67mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	32.8% 0.75mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	7.34% 249mg	24.4% 831mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.2% 81.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Winged Bean Leaves vs Winged Bean Tuber:

• Raw Winged Bean Leaves have more Vitamin A, 2.2 times more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• Both Raw Winged Bean Leaves and Raw Winged Bean Tuber have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Raw Winged Bean Leaves as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Winged Bean Leaves vs Winged Bean Tuber:

• Raw Winged Bean Leaves have 7.5 times more Calcium, 2 times more Iron, 2.6 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.3 times more Water than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 3 times more Copper, 3 times more Magnesium, 3.3 times more Potassium and 3.9 times more Sodium than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves and Raw Winged Bean Tuber have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Winged Bean Leaves have 1.2 times more Fat, 1.2 times more Omega 3 and 1.2 times more Omega 6 than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 2 times more Energy, 2 times more Carbohydrate and 2 times more Protein than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves as well as Raw Winged Bean Tuber have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.