Comparing Nutrients in 7 ounces Chinese Waterchestnuts VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Chinese Waterchestnuts	Young Winged Beans	Recommended Dietary Allowance
Energy	6.64% 192kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	4.96% 2.78g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	17.2% 0.22mg	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	7.94% 31.8μg	32.7% 131μg	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	8.8% 7.94mg	40.4% 36.3mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Young Winged Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	11.2% 0.1mg	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	1.5% 0.12mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	19% 0.43mg	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	18% 125mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Young Winged Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Chinese Waterchestnuts vs Young Winged Beans:

• 7 ounces of Chinese Waterchestnuts have 2 times more Vitamin B2, 8.1 times more Vitamin B5 and 2.9 times more Vitamin B6 than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 4.1 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Young Winged Beans provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Chinese Waterchestnuts as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Waterchestnuts vs Young Winged Beans:

• 7 ounces of Chinese Waterchestnuts have 6.4 times more Copper, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Zinc than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 7.6 times more Calcium, 25 times more Iron, 1.5 times more Magnesium and 2.1 times more Selenium than Raw Chinese Waterchestnuts.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Waterchestnuts have 2 times more Energy and 5.6 times more Carbohydrate than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 5 times more Protein than Raw Chinese Waterchestnuts.
• 7 ounces of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Chinese Waterchestnuts as well as Raw Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.