Comparing Nutrients in 100 grams Winged Beans VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Koyadofu	40%	52%	8%

Macro Nutrients

	Winged Beans	Koyadofu	Recommended Dietary Allowance
Energy	14% 409kcal	16.4% 477kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	127% 2.02g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	7.7% 10g	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	68% 26g	19% 7.2g	38g per day for Men 19-50 years
Protein	53% 29.7g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Koyadofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	7.43% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	22% 0.29mg	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	11.3% 45μg	23% 92μg	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	0.78% 0.7mg	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 Beans	Koyadofu	Recommended Dietary Allowance
Calcium	44% 440mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	320% 2.88mg	131% 1.18mg	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	168% 13.4mg	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	42.6% 179mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	160% 3.7mg	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	64.4% 451mg	69% 483mg	700mg per day for Men 19-50 years
Potassium	28.7% 977mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	99% 54.3μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	40.7% 4.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.23% 8.34g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Koyadofu per 100 g

Compare the macro and micronutrient content in 100 g of Winged Beans versus 100 g of Koyadofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Winged Beans vs Koyadofu:

• 100 grams of Winged Beans have 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.9 times more Vitamin B5 than Koyadofu.
• While 100 g of Dried-frozen Tofu contain more Vitamin A, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Winged Beans.
• 100 grams of Winged Beans have insufficient amounts of Vitamin A
• Both Raw Winged Beans as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Winged Beans vs Koyadofu:

• 100 grams of Winged Beans have 1.2 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 48.9 times more Potassium and 6.3 times more Sodium than Koyadofu.
• While 100 g of Dried-frozen Tofu contain 6.6 times more Selenium than Raw Winged Beans.
• Both Winged Beans and Koyadofu contain similar levels of Manganese, Phosphorus and Zinc per 100 grams.
• 100 grams of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Winged Beans have 4.2 times more Carbohydrate and 3.6 times more Fiber than Koyadofu.
• While 100 g of Dried-frozen Tofu contain 1.9 times more Fat, 1.9 times more Saturated Fat, 7.7 times more Omega 3, 3.7 times more Omega 6 and 1.8 times more Protein than Raw Winged Beans.
• Both Winged Beans and Koyadofu offer comparable quantities of Energy per 100 grams.