Comparing Nutrients in 7 ounces Boiled Winged Beans VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Boiled Winged Beans	Peanut Spread	Recommended Dietary Allowance
Energy	10% 292kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.6g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	NA	17.4% 12.6g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	37.6% 21g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	203% 32.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	72% 0.93mg	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	4.96% 20μg	71.4% 286μg	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	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Peanut Spread	Recommended Dietary Allowance
Calcium	28% 282mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	168% 1.5mg	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	107% 8.6mg	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	171% 3.93mg	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	43.4% 304mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	47.7% 1623mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	63.3% 6.97mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.1% 3.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans VS Peanut Spread per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Winged Beans vs Peanut Spread:

• 7 ounces of Boiled Winged Beans have 2.5 times more Vitamin B1 than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 19.7 times more Vitamin B3, 7.9 times more Vitamin B5, 10 times more Vitamin B6 and 14.4 times more Vitamin B9 than Boiled Winged Beans.
• Both Boiled Winged Beans and Peanut Spread provide similar amounts of Vitamin B2 per seven ounces.
• Both Boiled Winged Beans as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Winged Beans vs Peanut Spread:

• 7 ounces of Boiled Winged Beans have 2 times more Calcium and 1.5 times more Iron than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 3 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 2.9 times more Potassium, 3.1 times more Selenium, 22.5 times more Sodium and 2.4 times more Zinc than Boiled Winged Beans.
• Both Boiled Winged Beans and Peanut Spread contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Low Sugar Peanut Spread contain 4.4 times more Energy, 9.4 times more Fat, 12.4 times more Saturated Fat, 11.1 times more Omega 6 and 2.3 times more Protein than Boiled Winged Beans.
• Both Boiled Winged Beans and Peanut Spread offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.