Comparing Nutrients in 5 ounces Winged Bean Tuber VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Winged Bean Tuber	Young Winged Beans	Recommended Dietary Allowance
Energy	7.23% 210kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.28% 0.22g	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	30.6% 40g	4.7% 6.1g	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	29.4% 16.4g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	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	44.8% 0.54mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	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	6.73% 27μg	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	0% 0mg	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	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 Tuber	Young Winged Beans	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	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	35.4% 2.83mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	9.1% 63.8mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	24.4% 831mg	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	3.3% 49.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Young Winged Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Winged Bean Tuber 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 Winged Bean Tuber vs Young Winged Beans:

• 5 ounces of Winged Bean Tuber have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 2 times more Vitamin B5 than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
• 5 ounces of Winged Bean Tuber have insufficient amounts of Vitamin C
• 5 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Winged Bean Tuber 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 Winged Bean Tuber vs Young Winged Beans:

• 5 ounces of Winged Bean Tuber have 27.2 times more Copper, 1.3 times more Iron, 2.4 times more Manganese, 1.2 times more Phosphorus, 2.6 times more Potassium, 8.8 times more Sodium and 3.6 times more Zinc than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 2.8 times more Calcium, 1.4 times more Magnesium, 2.1 times more Selenium and 1.5 times more Water than Raw Winged Bean Tuber.
• 5 ounces of Winged Bean Tuber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winged Bean Tuber have 3 times more Energy, 6.5 times more Carbohydrate and 1.7 times more Protein than Young Winged Beans.
• 5 ounces of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Winged Bean Tuber as well as Raw Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.