Comparing Nutrients in 7 ounces Winged Bean Tuber VS Boiled Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Winged Bean Tuber	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	10% 294kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	4.9% 6.37g	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	NA	NA	38g per day for Men 19-50 years
Protein	41% 23g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.7% 0.75mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	12.5% 0.16mg	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	9.43% 37.7μg	17.4% 69.5μg	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	21.6% 19.4mg	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 Bean Tuber	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	306% 2.75mg	8.16% 0.073mg	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	49.6% 3.97mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	13.6% 0.31mg	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	12.8% 89.3mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.08% 114g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Boiled Young Winged Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Winged Bean Tuber vs Boiled Young Winged Beans:

• 7 ounces of Winged Bean Tuber have 4.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.8 times more Vitamin B5 than Boiled Young Winged Beans.
• While 7 oz of Boiled and Drained Young Winged Beans contain 1.8 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Boiled Young Winged Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Winged Bean Tuber have insufficient amounts of Vitamin C
• 7 ounces of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Winged Bean Tuber as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Winged Bean Tuber vs Boiled Young Winged Beans:

• 7 ounces of Winged Bean Tuber have 37.5 times more Copper, 1.8 times more Iron, 3.4 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 8.8 times more Sodium and 5 times more Zinc than Boiled Young Winged Beans.
• While 7 oz of Boiled and Drained Young Winged Beans contain 2 times more Calcium, 1.6 times more Selenium and 1.6 times more Water than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Boiled Young Winged Beans contain similar levels of Magnesium per seven ounces.
• 7 ounces of Winged Bean Tuber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Winged Bean Tuber have 3.9 times more Energy, 8.8 times more Carbohydrate and 2.2 times more Protein than Boiled Young Winged Beans.
• 7 ounces of Boiled Young Winged Beans provide inadequate amounts of Energy
• Both Raw Winged Bean Tuber as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.