Comparing Nutrients in 7 ounces Young Winged Beans VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Young Winged Beans	53%	15%	32%
Watercress	60%	6%	34%

Macro Nutrients

	Young Winged Beans	Watercress	Recommended Dietary Allowance
Energy	3.35% 97kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.14% 0.024g	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	1.97% 2.56g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Watercress	Recommended Dietary Allowance
Vitamin A	NA	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	19.7% 0.26mg	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	4.47% 18μg	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	95% 85.3mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Winged Beans	Watercress	Recommended Dietary Allowance
Calcium	16.7% 167mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	17% 0.15mg	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	4.96% 0.4mg	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	21% 0.48mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Winged Beans VS Watercress per 7 oz

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

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

• 7 ounces of Young Winged Beans have 1.6 times more Vitamin B1, 4.5 times more Vitamin B3 and 7.3 times more Vitamin B9 than Watercress.
• While 7 oz of Raw Watercress contain 5.3 times more Vitamin B5 and 2.3 times more Vitamin C than Raw Young Winged Beans.
• Both Young Winged Beans and Watercress provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• 7 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Raw Young Winged Beans as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Young Winged Beans have 7.5 times more Iron, 1.6 times more Magnesium, 1.7 times more Selenium and 3.5 times more Zinc than Watercress.
• While 7 oz of Raw Watercress contain 1.4 times more Calcium, 1.5 times more Copper, 1.6 times more Phosphorus, 1.5 times more Potassium and 10.3 times more Sodium than Raw Young Winged Beans.
• Both Young Winged Beans and Watercress contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Watercress lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Winged Beans have 3.3 times more Carbohydrate and 3 times more Protein than Watercress.
• 7 ounces of Watercress provide inadequate amounts of Carbohydrate
• Both Raw Young Winged Beans as well as Raw Watercress provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.