Comparing Nutrients in 7 ounces Boiled Broccoli VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Boiled Broccoli	Winged Bean Leaves	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	21.5% 28g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	8.43% 4.72g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	17% 153μg	89.3% 804μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	35.4% 0.46mg	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	53.6% 214μg	7.94% 31.8μg	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	143% 129mg	99% 89.3mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	101% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	118% 2.7mg	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	19% 133mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.12% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Winged Bean Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Winged Bean Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Winged Bean Leaves:

• 7 ounces of Boiled Broccoli have 4.5 times more Vitamin B5, 6.8 times more Vitamin B9 and 1.4 times more Vitamin C than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 5.3 times more Vitamin A, 13.2 times more Vitamin B1, 4.9 times more Vitamin B2 and 6.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Winged Bean Leaves provide similar amounts of Vitamin B6 per seven ounces.
• Both Boiled and Drained Broccoli as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Winged Bean Leaves:

• 7 ounces of Boiled Broccoli have 2.6 times more Magnesium, 1.7 times more Potassium, 1.8 times more Selenium and 4.6 times more Sodium than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 5.6 times more Calcium, 7.5 times more Copper, 6 times more Iron, 7 times more Manganese and 2.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Winged Bean Leaves contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 4.6 times more Omega 3 than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 2.1 times more Energy, 2 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Winged Bean Leaves provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 6 in seven ounces.