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

Weight per 100 calories

• Hyacinth-Young beans: 217g
• Boiled Dishcloth Gourd: 179g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Hyacinth-Young beans	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.013% 0.002g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	12.2% 8.87g	12.7% 9.23g	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	19% 7.17g	13.6% 5.18g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	13.6% 0.18mg	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	33.7% 135μg	5.36% 21.4μg	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	31% 28mg	11.3% 10mg	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	7.4% 1.1mg	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.8% 39.3μg	2.53% 3.04μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	11% 109mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	17% 0.15mg	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	20% 1.6mg	8.04% 0.64mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	17.3% 0.4mg	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	15.2% 107mg	7.9% 55.4mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	23.8% 809mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	0.65% 0.36μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.35mg	2.5% 37.5mg	1500mg per day for Men 19-50 years
Zinc	7.3% 0.8mg	2.76% 0.3mg	11mg per day for Men 19-50 years
Water	5.16% 191g	4.07% 151g	3700g per day for Men 19-50 years

Hyacinth-Young Beans VS Boiled Dishcloth Gourd Nutrients Per 100 Kcal

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

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

• 100 calories of Hyacinth-Young beans have 2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 6.3 times more Vitamin B9, 2.8 times more Vitamin C, 2.6 times more Vitamin E and 13 times more Vitamin K than Boiled Dishcloth Gourd.
• While 100 kcal of Boiled and Drained Dishcloth Gourd contain 7.5 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Hyacinth-Young beans have 6.8 times more Calcium, 2.5 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 9.1 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Boiled Dishcloth Gourd.
• While 100 kcal of Boiled and Drained Dishcloth Gourd contain 1.5 times more Copper, 1.5 times more Potassium and 8.6 times more Sodium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Dishcloth Gourd contain similar levels of Manganese per 100 calories.
• 100 calories of Boiled Dishcloth Gourd lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Hyacinth-Young beans have 1.4 times more Fiber and 3.9 times more Protein than Boiled Dishcloth Gourd.
• While 100 kcal of Boiled and Drained Dishcloth Gourd contain 1.3 times more Carbohydrate than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Dishcloth Gourd offer comparable quantities of Energy and Sugars per 100 calories.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Dishcloth Gourd provide inadequate amounts of Omega 6 in 100 calories.