Comparing Nutrients in 100 calories White Gourd-flowered VS Hyacinth-Young beans

Weight per 100 calories

• White Gourd-flowered: 714g
• Hyacinth-Young beans: 217g

Raw Hyacinth-Young beans have 3.3 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - White Gourd-flowered or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.45% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.013% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	12.2% 8.87g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	19% 7.17g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.7% 43μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	31% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.8% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	11.4% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.43mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	19.4% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.3% 93mg	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.29% 4.35mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	7.3% 0.8mg	11mg per day for Men 19-50 years
Water	18.4% 682g	5.16% 191g	3700g per day for Men 19-50 years

White Gourd-flowered VS Hyacinth-Young Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Gourd-flowered or Hyacinth-Young beans?

Lets compare vitamin content per 100 calories of White Gourd-flowered vs Hyacinth-Young beans:

• 100 calories of White Gourd-flowered have 1.2 times more Vitamin B1, 2 times more Vitamin B3, 9.1 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.6 times more Vitamin C than Hyacinth-Young beans.
• While 100 kcal of Raw Hyacinth-Young beans contain 1.3 times more Vitamin B2 and 3.1 times more Vitamin B9 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for White Gourd-flowered vs Hyacinth-Young beans:

• 100 calories of White Gourd-flowered have 1.7 times more Calcium, 1.8 times more Copper, 2 times more Potassium, 6.2 times more Zinc and 3.6 times more Water than Hyacinth-Young beans.
• While 100 kcal of Raw Hyacinth-Young beans contain 2.3 times more Selenium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Hyacinth-Young beans contain similar levels of Iron, Magnesium, Manganese and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Gourd-flowered have 1.2 times more Carbohydrate than Hyacinth-Young beans.
• While 100 kcal of Raw Hyacinth-Young beans contain 2 times more Fiber than Raw White Gourd-flowered .
• Both White Gourd-flowered and Hyacinth-Young beans offer comparable quantities of Energy and Protein per 100 calories.
• Both Raw White Gourd-flowered as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 6 in 100 calories.