Comparing Nutrients in 300 calories Boiled Young Winged BeansVS Winged Bean Leaves

Weight per 300 calories

Boiled Young Winged Beans

790g

Winged Bean Leaves

405g

Raw Winged Bean Leaves have 1.9 times more energy per unit of mass than Boiled and Drained Young Winged Beans, which is average in comparison to other foods. Boiled Young Winged Beans having low energy density.

Which food has more nutrients per 300 calories - Boiled Young Winged Beans or Winged Bean Leaves?

Macros Ratio

Protein Fat Carbs

Boiled Young Winged Beans

53%

15%

32%

Winged Bean Leaves

26%

11%

63%

300 kcal ▼

Macro Nutrients

Boiled Young Winged Beansvs Winged Bean Leaves

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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5.37%5.2g

Fat

4.6%4.46g

5.2 gvs4.46 g

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

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4.47%1.43g

Saturated Fat

3.45%1.1g

1.43 gvs1.1 g

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

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8.4%0.13g

Omega 3

6.6%0.11g

0.13 gvs0.11 g

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

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5.8%0.99g

Omega 6

4.46%0.76g

0.99 gvs0.76 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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19.5%25.3g

Carbohydrate

44%57g

25.3 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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75%42g

Protein

42.4%23.7g

42 gvs23.7 g

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

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Vitamins

Boiled Young Winged Beansvs Winged Bean Leaves

3.5%31.6μg

Vitamin A

182%1642μg

RAE, retinol activity equivalents

31.6 μgvs1642 μg

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

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56.6%0.68mg

Vitamin B1

281%3.38mg

Thiamine

0.68 mgvs3.38 mg

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

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43.7%0.57mg

Vitamin B2

188%2.44mg

Riboflavin

0.57 mgvs2.44 mg

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

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32%5.15mg

Vitamin B3

88%14mg

Niacin, nicotinic acid, niacinamide

5.15 mgvs14 mg

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

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6.47%0.32mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.32 mgvs0.55 mg

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

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49.8%0.65mg

Vitamin B6

72.3%0.94mg

Pyridoxine

0.65 mgvs0.94 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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69%276μg

Vitamin B9

16.2%65μg

Folates and Folic Acid

276 μgvs65 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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86%77.4mg

Vitamin C

203%182mg

Ascorbic acid

77.4 mgvs182 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

Boiled Young Winged Beansvs Winged Bean Leaves

48%482mg

Calcium

91%908mg

482 mgvs908 mg

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

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32.5%0.29mg

Copper

205%1.85mg

0.29 mgvs1.85 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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108%8.6mg

Iron

203%16.2mg

8.6 mgvs16.2 mg

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

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56.4%237mg

Magnesium

7.72%32.4mg

237 mgvs32.4 mg

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

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54.2%1.25mg

Manganese

241%5.54mg

1.25 mgvs5.54 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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28%197mg

Phosphorus

36.5%255mg

197 mgvs255 mg

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

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63.6%2163mg

Potassium

21%714mg

2163 mgvs714 mg

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

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15.8%8.7μg

Selenium

6.63%3.65μg

8.7 μgvs3.65 μg

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

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2.1%31.6mg

Sodium

2.43%36.5mg

31.6 mgvs36.5 mg

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

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20%2.2mg

Zinc

47%5.2mg

2.2 mgvs5.2 mg

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

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19.2%711g

Water

8.42%312g

711 gvs312 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 Boiled Young Winged Beans vs Winged Bean Leaves:

Boiled and Drained Young Winged Beans have 4.3 times more Vitamin B9 than Raw Winged Bean Leaves.
While Raw Winged Bean Leaves contain 52 times more Vitamin A, 5 times more Vitamin B1, 4.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Young Winged Beans.
Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Young Winged Beans vs Winged Bean Leaves:

Boiled and Drained Young Winged Beans have 7.3 times more Magnesium, 3 times more Potassium, 2.4 times more Selenium and 2.3 times more Water than Raw Winged Bean Leaves.
While Raw Winged Bean Leaves contain 1.9 times more Calcium, 6.3 times more Copper, 1.9 times more Iron, 4.4 times more Manganese, 1.3 times more Phosphorus and 2.3 times more Zinc than Boiled and Drained Young Winged Beans.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Young Winged Beans have 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.8 times more Protein than Raw Winged Bean Leaves.
While Raw Winged Bean Leaves contain 2.3 times more Carbohydrate than Boiled and Drained Young Winged Beans.
Both Boiled and Drained Young Winged Beans and Raw Winged Bean Leaves have similar amounts of Energy and Fat per 300 kcal.
Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Young Winged BeansVS Winged Bean TuberWinged Bean LeavesVS Winged Bean Tuber

Compare Foods

Comparing Nutrients in 300 calories Boiled Young Winged BeansVS Winged Bean Leaves

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Young Winged Beans or Winged Bean Leaves?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: