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

Weight per 100 calories

• Boiled Hyacinth-Young beans: 200g
• Boiled White Gourd-flowered: 667g

Boiled Hyacinth-Young beans have 3.3 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Boiled Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	21% 8g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.12% 0.11mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	19.5% 0.25mg	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	23.5% 94μg	6.67% 26.7μg	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	11.3% 10mg	63% 56.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	8.2% 82mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	19.3% 0.17mg	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	19% 1.52mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	19% 0.44mg	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	14% 98mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	17% 635g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Boiled Hyacinth-Young beans have 1.2 times more Vitamin B2 and 3.5 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B3, 9.1 times more Vitamin B5, 5.5 times more Vitamin B6 and 5.6 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Hyacinth-Young beans have 2.4 times more Selenium than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 2 times more Calcium, 1.8 times more Copper, 2.2 times more Potassium, 6.1 times more Zinc and 3.7 times more Water than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Boiled White Gourd-flowered contain similar levels of Iron, Magnesium, Manganese and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Hyacinth-Young beans have 1.5 times more Protein than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.3 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Boiled White Gourd-flowered offer comparable quantities of Energy per 100 calories.
• Both Boiled and Drained Hyacinth-Young beans as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.