Comparing Nutrients in 7 ounces Young Winged Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Young Winged Beans	53%	15%	32%
Broccoli	27%	8%	65%

Macro Nutrients

	Young Winged Beans	Broccoli	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.58% 8.55g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	NA	13.6% 5.16g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	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	32.7% 131μg	31.3% 125μg	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	40.4% 36.3mg	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Winged Beans	Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	11% 0.097mg	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	37.2% 2.98mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	18% 0.42mg	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	10.5% 73.4mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Young Winged Beans have 2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 9.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.9 times more Vitamin C than Raw Young Winged Beans.
• Both Raw Young Winged Beans and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Raw Young Winged Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Young Winged Beans vs Broccoli:

• Raw Young Winged Beans have 1.8 times more Calcium, 2.1 times more Iron and 1.6 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Selenium and 8.3 times more Sodium than Raw Young Winged Beans.
• Both Raw Young Winged Beans and Raw Broccoli have similar amounts of Copper, Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Young Winged Beans have 1.4 times more Energy and 2.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Omega 3 and 1.5 times more Carbohydrate than Raw Young Winged Beans.
• Both Raw Young Winged Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.