Comparing Nutrients in 100 calories Boiled Kale with Salt VS Boiled Hyacinth-Young beans with Salt

Weight per 100 calories

• Boiled Kale with Salt: 227g
• Boiled Hyacinth-Young beans with Salt: 200g

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

Discover which food has more nutrients per 100 calories - Boiled Kale with Salt or Boiled Hyacinth-Young beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.84% 2.75g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.27% 12g	14% 18.4g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	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	1.3% 0.95g	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	% 1.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	13.8% 5.23g	NA	38g per day for Men 19-50 years
Protein	12% 6.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	37% 332μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.73% 0.39mg	2.12% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	3.54% 0.046mg	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	37% 148μg	23.5% 94μg	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	45% 40.5mg	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	24.4% 3.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	793% 951μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	34% 341mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	10.7% 0.096mg	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	24% 1.9mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	13.5% 57mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	18.3% 0.42mg	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	13.6% 95mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	4.13% 2.27μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	38% 573mg	31.7% 476mg	1500mg per day for Men 19-50 years
Zinc	5.58% 0.61mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	5.5% 204g	4.7% 174g	3700g per day for Men 19-50 years

Boiled Kale With Salt VS Boiled Hyacinth-Young Beans With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Kale with Salt or Boiled Hyacinth-Young beans with Salt?

Lets compare vitamin content per 100 calories of Boiled Kale with Salt vs Boiled Hyacinth-Young beans with Salt:

• 100 calories of Boiled Kale with Salt have 23.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 4 times more Vitamin C than Boiled Hyacinth-Young beans with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Kale with Salt vs Boiled Hyacinth-Young beans with Salt:

• 100 calories of Boiled Kale with Salt have 4.2 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.9 times more Manganese and 1.2 times more Sodium than Boiled Hyacinth-Young beans with Salt.
• While 100 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 1.5 times more Magnesium, 1.6 times more Potassium and 1.4 times more Selenium than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt contain similar levels of Phosphorus, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Kale with Salt have 5.1 times more Fat, 41.8 times more Omega 3 and 144.9 times more Omega 6 than Boiled Hyacinth-Young beans with Salt.
• While 100 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 1.5 times more Carbohydrate than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3 and Omega 6