Comparing Nutrients in 100 calories Boiled Potherb Jute VS Hyacinth-Young beans

Weight per 100 calories

• Boiled Potherb Jute: 270g
• Hyacinth-Young beans: 217g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Boiled Potherb Jute	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.45% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	15% 19.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	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	14.2% 5.4g	19% 7.17g	38g per day for Men 19-50 years
Protein	17.8% 9.95g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	70.3% 281μg	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	99% 89mg	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	12.6% 1.9mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	243% 292μg	32.8% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	57% 570mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	76.6% 0.69mg	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	106% 8.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	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	27.8% 195mg	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	43.7% 1486mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	4.42% 2.43μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	2% 29.7mg	0.29% 4.35mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.14mg	7.3% 0.8mg	11mg per day for Men 19-50 years
Water	6.37% 236g	5.16% 191g	3700g per day for Men 19-50 years

Boiled Potherb Jute VS Hyacinth-Young Beans Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Boiled Potherb Jute vs Hyacinth-Young beans:

• 100 calories of Boiled Potherb Jute have 7.5 times more Vitamin A, 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 29.5 times more Vitamin B6, 2.1 times more Vitamin B9, 3.2 times more Vitamin C, 1.7 times more Vitamin E and 7.4 times more Vitamin K than Hyacinth-Young beans.
• Both Boiled and Drained Potherb Jute 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 Boiled Potherb Jute vs Hyacinth-Young beans:

• 100 calories of Boiled Potherb Jute have 5.2 times more Calcium, 6.7 times more Copper, 5.3 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 2.7 times more Zinc and 1.2 times more Water than Hyacinth-Young beans.
• While 100 kcal of Raw Hyacinth-Young beans contain 1.3 times more Manganese and 1.3 times more Selenium than Boiled and Drained Potherb Jute.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Potherb Jute have 2.2 times more Protein than Hyacinth-Young beans.
• While 100 kcal of Raw Hyacinth-Young beans contain 3.3 times more Sugars and 1.3 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Hyacinth-Young beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled and Drained Potherb Jute as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.