Comparing Nutrients in 300 calories Winged Bean LeavesVS Winged Bean Tuber

Weight per 300 calories

Winged Bean Leaves

405g

Winged Bean Tuber

203g

Raw Winged Bean Tuber has 2 times more energy per unit of mass than Raw Winged Bean Leaves, which is average in comparison to other foods. Winged Bean Leaves having average energy density.

Which food has more nutrients per 300 calories - Winged Bean Leaves or Winged Bean Tuber?

Macros Ratio

Protein Fat Carbs

Winged Bean Leaves

26%

11%

63%

Winged Bean Tuber

28%

67%

300 kcal ▼

Macro Nutrients

Winged Bean Leavesvs Winged Bean Tuber

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.6%4.46g

Fat

1.9%1.82g

4.46 gvs1.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.45%1.1g

Saturated Fat

1.4%0.45g

1.1 gvs0.45 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.6%0.11g

Omega 3

2.66%0.043g

0.11 gvs0.043 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.46%0.76g

Omega 6

1.82%0.31g

0.76 gvs0.31 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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44%57g

Carbohydrate

44%57g

57 gvs57 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

NA gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.4%23.7g

Protein

42%23.5g

23.7 gvs23.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Winged Bean Leavesvs Winged Bean Tuber

182%1642μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1642 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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281%3.38mg

Vitamin B1

64%0.77mg

Thiamine

3.38 mgvs0.77 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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188%2.44mg

Vitamin B2

23.2%0.3mg

Riboflavin

2.44 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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88%14mg

Vitamin B3

20.8%3.32mg

Niacin, nicotinic acid, niacinamide

14 mgvs3.32 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg

Vitamin B5

4.7%0.24mg

Pantothenic acid

0.55 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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72.3%0.94mg

Vitamin B6

11.7%0.15mg

Pyridoxine

0.94 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.2%65μg

Vitamin B9

9.63%38.5μg

Folates and Folic Acid

65 μgvs38.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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203%182mg

Vitamin C

0%0mg

Ascorbic acid

182 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Winged Bean Leavesvs Winged Bean Tuber

91%908mg

Calcium

6.1%61mg

908 mgvs61 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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205%1.85mg

Copper

312%2.8mg

1.85 mgvs2.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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203%16.2mg

Iron

50.7%4.05mg

16.2 mgvs4.05 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.72%32.4mg

Magnesium

11.6%48.6mg

32.4 mgvs48.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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241%5.54mg

Manganese

47%1.08mg

5.54 mgvs1.08 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36.5%255mg

Phosphorus

13%91mg

255 mgvs91 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%714mg

Potassium

35%1188mg

714 mgvs1188 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.63%3.65μg

Selenium

2.58%1.4μg

3.65 μgvs1.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.43%36.5mg

Sodium

4.73%71mg

36.5 mgvs71 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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47%5.2mg

Zinc

25.6%2.8mg

5.2 mgvs2.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.42%312g

Water

3.14%116g

312 gvs116 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Winged Bean Leaves vs Winged Bean Tuber:

Raw Winged Bean Leaves have more Vitamin A, 4.4 times more Vitamin B1, 8.1 times more Vitamin B2, 4.2 times more Vitamin B3, 2.3 times more Vitamin B5, 6.2 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
Both Raw Winged Bean Leaves as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Winged Bean Leaves vs Winged Bean Tuber:

Raw Winged Bean Leaves have 14.9 times more Calcium, 4 times more Iron, 5.1 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Selenium, 1.8 times more Zinc and 2.7 times more Water than Raw Winged Bean Tuber.
While Raw Winged Bean Tuber contains 1.5 times more Copper, 1.5 times more Magnesium, 1.7 times more Potassium and 1.9 times more Sodium than Raw Winged Bean Leaves.

Comparison of macro-nutrients per 300 calories:

Raw Winged Bean Leaves have 2.4 times more Fat, 2.5 times more Saturated Fat, 2.5 times more Omega 3 and 2.4 times more Omega 6 than Raw Winged Bean Tuber.
Both Raw Winged Bean Leaves and Raw Winged Bean Tuber have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Winged Bean Leaves as well as Raw Winged Bean Tuber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Winged Bean LeavesVS YamWinged Bean TuberVS Yam

Compare Foods

Comparing Nutrients in 300 calories Winged Bean LeavesVS Winged Bean Tuber

Weight per 300 calories

Which food has more nutrients per 300 calories - Winged Bean Leaves or Winged Bean Tuber?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: