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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	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	4.9% 6.37g	21.5% 28g	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	19% 10.5g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	89.3% 804μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	17.4% 69.5μg	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	21.6% 19.4mg	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	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

	Boiled Young Winged Beans	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	12% 121mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	101% 0.9mg	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	27% 2.16mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	7.1% 49.6mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.12% 153g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Winged Beans have 2.2 times more Vitamin B9 than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 101.3 times more Vitamin A, 9.7 times more Vitamin B1, 8.4 times more Vitamin B2, 5.3 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.6 times more Vitamin C than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Young Winged Beans have 3.8 times more Magnesium, 1.6 times more Potassium and 1.2 times more Selenium than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 3.7 times more Calcium, 12.3 times more Copper, 3.7 times more Iron, 8.7 times more Manganese, 2.5 times more Phosphorus and 4.6 times more Zinc than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Leaves have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Winged Bean Leaves contain 1.9 times more Energy, 1.7 times more Fat, 1.5 times more Omega 3, 1.5 times more Omega 6 and 4.4 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Leaves have similar amounts of Protein per 7 oz.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.