Comparing Nutrients in 300 calories Young Winged BeansVS Boiled Young Winged Beans

Weight per 300 calories

Young Winged Beans

612g

Boiled Young Winged Beans

790g

Young Winged Beans have 1.3 times more energy per 100g than Boiled Young Winged Beans. It has low energy density when compared to other foods. Boiled and Drained Young Winged Beans having low energy density.

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

Macros Ratio

Protein Fat Carbs

Young Winged Beans

53%

15%

32%

Boiled Young Winged Beans

53%

15%

32%

300 kcal ▼

Macro Nutrients

Young Winged Beansvs Boiled Young Winged Beans

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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5.5%5.33g

Fat

5.37%5.2g

5.33 gvs5.2 g

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

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4.55%1.46g

Saturated Fat

4.47%1.43g

1.46 gvs1.43 g

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

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8.8%0.14g

Omega 3

8.4%0.13g

0.14 gvs0.13 g

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

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5.9%1g

Omega 6

5.8%0.99g

1 gvs0.99 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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20.3%26.4g

Carbohydrate

19.5%25.3g

26.4 gvs25.3 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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76%42.6g

Protein

75%42g

42.6 gvs42 g

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

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Vitamins

Young Winged Beansvs Boiled Young Winged Beans

Vitamin A

3.5%31.6μg

RAE, retinol activity equivalents

NA μgvs31.6 μg

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

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71.4%0.86mg

Vitamin B1

56.6%0.68mg

Thiamine

0.86 mgvs0.68 mg

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

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47%0.61mg

Vitamin B2

43.7%0.57mg

Riboflavin

0.61 mgvs0.57 mg

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

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34.4%5.5mg

Vitamin B3

32%5.15mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs5.15 mg

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

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7.22%0.36mg

Vitamin B5

6.47%0.32mg

Pantothenic acid

0.36 mgvs0.32 mg

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

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53.2%0.69mg

Vitamin B6

49.8%0.65mg

Pyridoxine

0.69 mgvs0.65 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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101%404μg

Vitamin B9

69%276μg

Folates and Folic Acid

404 μgvs276 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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124%112mg

Vitamin C

86%77.4mg

Ascorbic acid

112 mgvs77.4 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

Young Winged Beansvs Boiled Young Winged Beans

51.4%514mg

Calcium

48%482mg

514 mgvs482 mg

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

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34.7%0.31mg

Copper

32.5%0.29mg

0.31 mgvs0.29 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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115%9.2mg

Iron

108%8.6mg

9.2 mgvs8.6 mg

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

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49.6%208mg

Magnesium

56.4%237mg

208 mgvs237 mg

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

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58%1.33mg

Manganese

54.2%1.25mg

1.33 mgvs1.25 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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32.4%227mg

Phosphorus

28%197mg

227 mgvs197 mg

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

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40%1365mg

Potassium

63.6%2163mg

1365 mgvs2163 mg

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

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16.7%9.2μg

Selenium

15.8%8.7μg

9.2 μgvs8.7 μg

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

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1.63%24.5mg

Sodium

2.1%31.6mg

24.5 mgvs31.6 mg

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

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21.7%2.4mg

Zinc

20%2.2mg

2.4 mgvs2.2 mg

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

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14.4%533g

Water

19.2%711g

533 gvs711 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 Young Winged Beans vs Boiled Young Winged Beans:

Raw Young Winged Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Young Winged Beans.
Both Raw Young Winged Beans and Boiled and Drained Young Winged Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Raw Young Winged Beans as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Young Winged Beans contain 1.6 times more Potassium and 1.3 times more Water than Raw Young Winged Beans.
Both Raw Young Winged Beans and Boiled and Drained Young Winged Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Young Winged Beans and Boiled and Drained Young Winged Beans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
Both Raw Young Winged Beans as well as Boiled and Drained Young Winged Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Young Winged BeansVS Winged Bean LeavesBoiled Young Winged BeansVS Winged Bean Leaves

Compare Foods

Comparing Nutrients in 300 calories Young Winged BeansVS Boiled Young Winged Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: