Comparing Nutrients in 100 grams Winged Bean Tuber VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Winged Bean Tuber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.1% 148kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	10% 0.13mg	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	4.75% 19μg	14% 56μg	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	44.6% 40mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Tuber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	3.78% 0.034mg	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	25% 2mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	9.7% 0.22mg	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	6.43% 45mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	17.2% 586mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	1.55% 57.4g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Cooked Chopped Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Winged Bean Tuber versus 100 g of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Winged Bean Tuber vs Cooked Chopped Frozen Broccoli:

• 100 grams of Winged Bean Tuber have 6.9 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.6 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
• 100 grams of Winged Bean Tuber have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Winged Bean Tuber as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Winged Bean Tuber vs Cooked Chopped Frozen Broccoli:

• 100 grams of Winged Bean Tuber have 40.8 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 4.1 times more Potassium, 3.2 times more Sodium and 5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 1.6 times more Water than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Phosphorus per 100 grams.
• Both Raw Winged Bean Tuber as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Winged Bean Tuber have 5.3 times more Energy, 5.3 times more Carbohydrate and 3.7 times more Protein than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 2 times more Omega 3 than Raw Winged Bean Tuber.
• 100 grams of Winged Bean Tuber provide inadequate amounts of Omega 3
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Winged Bean Tuber as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 grams.