Comparing Nutrients in 5 ounces Winged Beans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Winged Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 580kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.26g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	34% 5.77g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	24.4% 31.8g	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	97% 36.7g	34.7% 13g	38g per day for Men 19-50 years
Protein	75% 42g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.38mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	11.3% 0.15mg	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	16% 63.8μg	26.2% 105μg	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	1.9% 1.7mg	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 Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	62.4% 624mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	45.5% 0.41mg	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	238% 19mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	19.6% 0.45mg	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	91% 639mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	40.7% 1385mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Boiled California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Winged Beans vs Boiled California Red Kidney Beans:

• 5 ounces of Winged Beans have 8 times more Vitamin B1, 7.3 times more Vitamin B2, 5.7 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B9 than Raw Winged Beans.
• Both Raw Winged Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Winged Beans vs Boiled California Red Kidney Beans:

• 5 ounces of Winged Beans have 6.7 times more Calcium, 10 times more Copper, 4.5 times more Iron, 3.7 times more Magnesium, 11.7 times more Manganese, 3.3 times more Phosphorus, 2.3 times more Potassium, 6.8 times more Selenium, 9.5 times more Sodium and 5.2 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winged Beans have 3.3 times more Energy, 181.3 times more Fat, 164.5 times more Saturated Fat, 8.2 times more Omega 3, 203.4 times more Omega 6, 1.9 times more Carbohydrate, 2.8 times more Fiber and 3.2 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6