Comparing Nutrients in 5 ounces Boiled Young Winged Beans VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Energy	1.86% 54kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.5% 4.55g	15.4% 20g	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	13.4% 7.53g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	63.8% 574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	30.8% 4.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	25.3% 0.33mg	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	12.4% 49.6μg	5.67% 22.7μg	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	15.4% 14mg	71% 63.8mg	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

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	72% 0.65mg	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	19.3% 1.55mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	84.2% 1.94mg	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	5.06% 35.4mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Young Winged Beans vs Winged Bean Leaves:

• Boiled and Drained Young Winged Beans have 2.2 times more Vitamin B9 than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 101.3 times more Vitamin A, 9.7 times more Vitamin B1, 8.4 times more Vitamin B2, 5.3 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.6 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Young Winged Beans vs Winged Bean Leaves:

• Boiled and Drained Young Winged Beans have 3.8 times more Magnesium, 1.6 times more Potassium and 1.2 times more Selenium than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 3.7 times more Calcium, 12.3 times more Copper, 3.7 times more Iron, 8.7 times more Manganese, 2.5 times more Phosphorus and 4.6 times more Zinc than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Leaves have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Winged Bean Leaves contain 1.9 times more Energy, 1.7 times more Fat, 1.5 times more Omega 3, 1.5 times more Omega 6 and 4.4 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Leaves have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.