Comparing Nutrients in 500 calories Boiled Young Winged BeansVS Winged Bean Leaves

Weight per 500 calories

Boiled Young Winged Beans

1316g

Winged Bean Leaves

676g

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 500 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%

500 kcal ▼

Macro Nutrients

Boiled Young Winged Beansvs Winged Bean Leaves

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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8.95%8.7g

Fat

7.66%7.43g

8.7 gvs7.43 g

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

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7.44%2.4g

Saturated Fat

5.74%1.84g

2.4 gvs1.84 g

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

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14%0.22g

Omega 3

11%0.18g

0.22 gvs0.18 g

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

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9.67%1.64g

Omega 6

7.43%1.26g

1.64 gvs1.26 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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32.5%42.2g

Carbohydrate

73.3%95g

42.2 gvs95 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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125%70g

Protein

70.6%39.5g

70 gvs39.5 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

5.85%52.6μg

Vitamin A

304%2736μg

RAE, retinol activity equivalents

52.6 μgvs2736 μg

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

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94%1.13mg

Vitamin B1

469%5.63mg

Thiamine

1.13 mgvs5.63 mg

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

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73%0.95mg

Vitamin B2

313%4.07mg

Riboflavin

0.95 mgvs4.07 mg

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

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53.6%8.58mg

Vitamin B3

147%23.5mg

Niacin, nicotinic acid, niacinamide

8.58 mgvs23.5 mg

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

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10.8%0.54mg

Vitamin B5

18.4%0.92mg

Pantothenic acid

0.54 mgvs0.92 mg

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

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83%1.08mg

Vitamin B6

121%1.57mg

Pyridoxine

1.08 mgvs1.57 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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115%461μg

Vitamin B9

27%108μg

Folates and Folic Acid

461 μgvs108 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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143%129mg

Vitamin C

338%304mg

Ascorbic acid

129 mgvs304 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

80.3%803mg

Calcium

151%1514mg

803 mgvs1514 mg

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

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54%0.49mg

Copper

342%3.1mg

0.49 mgvs3.1 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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179%14.3mg

Iron

338%27mg

14.3 mgvs27 mg

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

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94%395mg

Magnesium

13%54mg

395 mgvs54 mg

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

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90%2.08mg

Manganese

402%9.24mg

2.08 mgvs9.24 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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47%329mg

Phosphorus

61%426mg

329 mgvs426 mg

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

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106%3605mg

Potassium

35%1189mg

3605 mgvs1189 mg

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

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26.3%14.5μg

Selenium

11%6.1μg

14.5 μgvs6.1 μg

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

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3.5%52.6mg

Sodium

4.05%61mg

52.6 mgvs61 mg

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

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33.5%3.7mg

Zinc

78.6%8.65mg

3.7 mgvs8.65 mg

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

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32%1186g

Water

14%519g

1186 gvs519 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Boiled and Drained Young Winged Beans as well as Raw Winged Bean Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled Young Winged BeansVS Winged Bean Leaves

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Young Winged Beans or Winged Bean Leaves?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: