Comparing Nutrients in 5 ounces Winged Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Winged Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	20% 580kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.26g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	34% 5.77g	0.11% 0.018g	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	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	75% 42g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.38mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14% 0.18mg	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	20% 79.4μg	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	63% 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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	62.4% 624mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	5.35% 0.048mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	13.7% 0.32mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	40.7% 1385mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Winged Beans versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Winged Beans vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Winged Beans have 18.7 times more Vitamin B1, 5.6 times more Vitamin B2, 6.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A and more Vitamin C than Raw Winged Beans.
• Both Winged Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Winged Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Winged Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Winged Beans vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Winged Beans have 13.3 times more Calcium, 84.7 times more Copper, 22 times more Iron, 13.8 times more Magnesium, 16.7 times more Manganese, 9.2 times more Phosphorus, 6.9 times more Potassium, 11.7 times more Selenium, 3.5 times more Sodium and 16 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 10.9 times more Water than Raw Winged Beans.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winged Beans have 14.6 times more Energy, 136 times more Fat, 127.9 times more Saturated Fat, 6.2 times more Omega 3, 312.9 times more Omega 6, 7.8 times more Carbohydrate, 8.6 times more Fiber and 9.6 times more Protein than Cooked Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6