Comparing Nutrients in 5 ounces Winged Bean Tuber VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Winged Bean Tuber	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	7.23% 210kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.28% 0.22g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.6% 40g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	NA	4.8% 3.5g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	29.4% 16.4g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.8% 0.54mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	12.2% 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	6.73% 27μg	2.83% 11.3μg	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	0% 0mg	3.15% 2.83mg	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	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Tuber	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	16.2% 0.15mg	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	35.4% 2.83mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	27.7% 0.64mg	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	9.1% 63.8mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	24.4% 831mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Canned Carrots with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Winged Bean Tuber versus 5 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Winged Bean Tuber vs Canned Carrots with Liquids and Salt:

• 5 ounces of Winged Bean Tuber have 19.9 times more Vitamin B1, 5.5 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.4 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Winged Bean Tuber have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Raw Winged Bean Tuber as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Winged Bean Tuber vs Canned Carrots with Liquids and Salt:

• 5 ounces of Winged Bean Tuber have 13.5 times more Copper, 3.8 times more Iron, 2.7 times more Magnesium, 2.3 times more Phosphorus, 3.4 times more Potassium and 4.8 times more Zinc than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 6.9 times more Sodium and 1.6 times more Water than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Canned Carrots with Liquids and Salt contain similar levels of Calcium and Manganese per five ounces.
• Both Raw Winged Bean Tuber as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winged Bean Tuber have 6.4 times more Energy, 5.2 times more Carbohydrate and 20 times more Protein than Canned Carrots with Liquids and Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Raw Winged Bean Tuber as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.