Comparing Nutrients in 300 calories Boiled Yardlong BeansVS Winged Beans

Weight per 300 calories

Boiled Yardlong Beans

254g

Winged Beans

73.3g

Raw Winged Beans have 3.5 times more energy per unit of mass than Boiled Yardlong Beans, which is very high in comparison to other foods. Boiled Yardlong Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Yardlong Beans

27%

70%

Winged Beans

27%

34%

39%

300 kcal ▼

Macro Nutrients

Boiled Yardlong Beansvs 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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1.18%1.14g

Fat

12.3%12g

1.14 gvs12 g

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

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0.92%0.29g

Saturated Fat

5.28%1.7g

0.29 gvs1.7 g

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

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14%0.22g

Omega 3

12%0.19g

0.22 gvs0.19 g

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

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1.57%0.27g

Omega 6

17.6%3g

0.27 gvs3 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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41.2%53.6g

Carbohydrate

23.5%30.6g

53.6 gvs30.6 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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25.4%9.66g

Fiber

50%19g

9.66 gvs19 g

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

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37.6%21g

Protein

39%21.7g

21 gvs21.7 g

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

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Vitamins

Boiled Yardlong Beansvs Winged Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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45%0.54mg

Vitamin B1

63%0.76mg

Thiamine

0.54 mgvs0.76 mg

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

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12.5%0.16mg

Vitamin B2

25.4%0.33mg

Riboflavin

0.16 mgvs0.33 mg

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

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8.76%1.4mg

Vitamin B3

14%2.27mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs2.27 mg

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

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20.2%1mg

Vitamin B5

11.7%0.58mg

Pantothenic acid

1 mgvs0.58 mg

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

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18.6%0.24mg

Vitamin B6

9.87%0.13mg

Pyridoxine

0.24 mgvs0.13 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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93%371μg

Vitamin B9

8.25%33μg

Folates and Folic Acid

371 μgvs33 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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1.13%1mg

Vitamin C

0%0mg

Ascorbic acid

1 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

Boiled Yardlong Beansvs Winged Beans

10.7%107mg

Calcium

32.3%323mg

107 mgvs323 mg

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

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63.6%0.57mg

Copper

235%2.1mg

0.57 mgvs2.1 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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84%6.7mg

Iron

123%9.86mg

6.7 mgvs9.86 mg

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

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59.3%249mg

Magnesium

31.3%131mg

249 mgvs131 mg

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

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54%1.24mg

Manganese

119%2.73mg

1.24 mgvs2.73 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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65.7%460mg

Phosphorus

47.3%331mg

460 mgvs331 mg

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

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23.6%801mg

Potassium

21%717mg

801 mgvs717 mg

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

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13%7.1μg

Selenium

11%6μg

7.1 μgvs6 μg

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

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0.85%12.7mg

Sodium

1.86%28mg

12.7 mgvs28 mg

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

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25%2.75mg

Zinc

30%3.3mg

2.75 mgvs3.3 mg

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

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4.73%175g

Water

0.17%6.1g

175 gvs6.1 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 Yardlong Beans vs Winged Beans:

Boiled Yardlong Beans have 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 11.2 times more Vitamin B9 than Raw Winged Beans.
While Raw Winged Beans contain 1.4 times more Vitamin B1, 2 times more Vitamin B2 and 1.6 times more Vitamin B3 than Boiled Yardlong Beans.
Both Boiled Yardlong Beans as well as Raw Winged Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

Boiled Yardlong Beans have 1.9 times more Magnesium, 1.4 times more Phosphorus and 28.6 times more Water than Raw Winged Beans.
While Raw Winged Beans contain 3 times more Calcium, 3.7 times more Copper, 1.5 times more Iron and 2.2 times more Manganese than Boiled Yardlong Beans.
Both Boiled Yardlong Beans and Raw Winged Beans have similar amounts of Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Yardlong Beans have 1.8 times more Carbohydrate than Raw Winged Beans.
While Raw Winged Beans contain 10.5 times more Fat, 5.7 times more Saturated Fat, 11.2 times more Omega 6 and 2 times more Fiber than Boiled Yardlong Beans.
Both Boiled Yardlong Beans and Raw Winged Beans have similar amounts of Energy, Omega 3 and Protein per 300 kcal.
Both Boiled Yardlong Beans as well as Raw Winged Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Yardlong BeansVS Boiled Winged BeansWinged BeansVS Boiled Winged Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Yardlong BeansVS Winged Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: