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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Young Winged Beans	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	11.4% 0.15mg	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	9.43% 37.7μg	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	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

	Boiled Young Winged Beans	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	12% 121mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	306% 2.75mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	46% 1.06mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	4.83% 179g	3.08% 114g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Winged Beans have 1.8 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 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 and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Tuber have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Young Winged Beans have 2 times more Calcium, 1.3 times more Magnesium, 1.6 times more Selenium and 1.6 times more Water than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 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 and Drained Young Winged Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Winged Bean Tuber contains 3.9 times more Energy, 8.8 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Raw Winged Bean Tuber have similar amounts of Omega 3 per 7 oz.
• Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Tuber have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.