Comparing Nutrients in 100 grams Boiled Winged Beans VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Boiled Winged Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	5.07% 147kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	6.02% 5.84g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	8.57% 1.46g	3.44% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	NA	5.03% 3.65g	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	0.53% 0.2g	38g per day for Men 19-50 years
Protein	19% 10.6g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.1% 55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	2.08% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	2.4% 0.031mg	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	2.5% 10μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	35.4% 0.85μg	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	7.17% 43IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	14% 142mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	18.3% 0.17mg	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	54% 4.33mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	2.7% 0.062mg	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	22% 153mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Winged Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Boiled Winged Beans have 10.2 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Winged Beans.
• Both Boiled Winged Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin B9 per 100 g.
• Both Boiled Winged Beans as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Boiled Winged Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Boiled Winged Beans have 4.7 times more Copper, 10.3 times more Iron, 3.6 times more Magnesium, 19.3 times more Manganese, 3.6 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 5.5 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.6 times more Sodium and 1.3 times more Water than Boiled Winged Beans.
• Both Boiled Winged Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Winged Beans have 3.4 times more Energy, 4 times more Fat, 4 times more Saturated Fat, 1.3 times more Omega 3, 2.5 times more Omega 6, 3 times more Carbohydrate and 4.1 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Boiled Winged Beans as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.