Comparing Nutrients in 5 ounces Boiled Winged Beans with Salt VS Boiled Yardlong Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans with Salt	27%	34%	39%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Winged Beans with Salt	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	7.2% 208kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	23% 30g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	27% 15g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	10.4% 0.13mg	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	3.54% 14μg	51.7% 207μg	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	0.63% 0.57mg	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 Winged Beans with Salt	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	20% 201mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	35.4% 0.32mg	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	76.7% 6.14mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	30% 0.69mg	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	31% 217mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans with Salt VS Boiled Yardlong Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Winged Beans with Salt versus 5 oz of Boiled Yardlong Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Winged Beans with Salt vs Boiled Yardlong Beans with Salt:

• 5 ounces of Boiled Winged Beans with Salt have 1.4 times more Vitamin B1, 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled Yardlong Beans with Salt.
• While 5 oz of Boiled Yardlong Beans with Salt contain 2.6 times more Vitamin B5, 2 times more Vitamin B6 and 14.6 times more Vitamin B9 than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt as well as Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Winged Beans with Salt vs Boiled Yardlong Beans with Salt:

• 5 ounces of Boiled Winged Beans with Salt have 3.4 times more Calcium, 3.4 times more Copper, 1.6 times more Iron, 2.5 times more Manganese and 1.3 times more Zinc than Boiled Yardlong Beans with Salt.
• While 5 oz of Boiled Yardlong Beans with Salt contain 1.8 times more Magnesium than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Boiled Yardlong Beans with Salt contain similar levels of Phosphorus, Potassium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Winged Beans with Salt have 1.2 times more Energy, 13 times more Fat, 7.1 times more Saturated Fat, 13.9 times more Omega 6 and 1.3 times more Protein than Boiled Yardlong Beans with Salt.
• While 5 oz of Boiled Yardlong Beans with Salt contain 1.4 times more Carbohydrate than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Boiled Yardlong Beans with Salt offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6