Comparing Nutrients in 7 ounces Koyadofu VS Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Winged Beans	27%	34%	39%

Macro Nutrients

	Koyadofu	Winged Beans	Recommended Dietary Allowance
Energy	32.6% 947kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.2g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	14.3% 4.57g	32g per day for Men 19-50 years
Omega 3	251% 4g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	47.5% 8.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	63.7% 82.8g	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	37.6% 14.3g	135% 51.4g	38g per day for Men 19-50 years
Protein	186% 104g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Winged Beans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	26.7% 0.35mg	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	45.6% 183μg	22.3% 89.3μg	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	1.54% 1.4mg	0% 0mg	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

	Koyadofu	Winged Beans	Recommended Dietary Allowance
Calcium	72.2% 722mg	87.3% 873mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	635% 5.7mg	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	241% 19.3mg	333% 26.7mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	321% 7.4mg	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	137% 958mg	128% 895mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	57% 1939mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Koyadofu VS Winged Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Koyadofu versus 7 oz of Winged Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Koyadofu vs Winged Beans:

• 7 ounces of Koyadofu have more Vitamin A, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Winged Beans.
• While 7 oz of Raw Winged Beans contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dried-frozen Tofu.
• 7 ounces of Winged Beans have insufficient amounts of Vitamin A
• Both Dried-frozen Tofu as well as Raw Winged Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Koyadofu vs Winged Beans:

• 7 ounces of Koyadofu have 6.6 times more Selenium than Winged Beans.
• While 7 oz of Raw Winged Beans contain 2.4 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 48.9 times more Potassium and 6.3 times more Sodium than Dried-frozen Tofu.
• Both Koyadofu and Winged Beans contain similar levels of Calcium, Manganese, Phosphorus and Zinc per seven ounces.
• 7 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Koyadofu have 1.9 times more Fat, 1.9 times more Saturated Fat, 7.7 times more Omega 3, 3.7 times more Omega 6 and 1.8 times more Protein than Winged Beans.
• While 7 oz of Raw Winged Beans contain 4.2 times more Carbohydrate and 3.6 times more Fiber than Dried-frozen Tofu.
• Both Koyadofu and Winged Beans offer comparable quantities of Energy per seven ounces.