Comparing Nutrients in 100 grams Winged Bean Leaves VS Winged Bean Tuber

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Leaves	26%	11%	63%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Energy	2.55% 74kcal	5.1% 148kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	21.6% 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	10.4% 5.85g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	45% 405μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	5.77% 0.075mg	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% 16μg	4.75% 19μg	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	50% 45mg	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

	Winged Bean Leaves	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	22.4% 224mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	154% 1.4mg	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	50% 4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	23% 0.53mg	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	9% 63mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	5.18% 176mg	17.2% 586mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	2.08% 77g	1.55% 57.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Winged Bean Leaves vs Winged Bean Tuber:

• Raw Winged Bean Leaves have more Vitamin A, 2.2 times more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• Both Raw Winged Bean Leaves and Raw Winged Bean Tuber have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Raw Winged Bean Leaves as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Winged Bean Leaves vs Winged Bean Tuber:

• Raw Winged Bean Leaves have 7.5 times more Calcium, 2 times more Iron, 2.6 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.3 times more Water than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 3 times more Copper, 3 times more Magnesium, 3.3 times more Potassium and 3.9 times more Sodium than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves and Raw Winged Bean Tuber have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Winged Bean Leaves have 1.2 times more Fat, 1.2 times more Omega 3 and 1.2 times more Omega 6 than Raw Winged Bean Tuber.
• While Raw Winged Bean Tuber contains 2 times more Energy, 2 times more Carbohydrate and 2 times more Protein than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves as well as Raw Winged Bean Tuber have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.