Comparing Nutrients in 14 ounces Ginger Root VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Ginger Root	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	11% 318kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.5g	28% 36.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	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	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	13% 7.22g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	7.02% 0.091mg	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	11% 43.7μg	46.6% 187μg	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	22% 20mg	22.5% 20.2mg	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	6.88% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	21% 0.19mg	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	29.8% 2.4mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	36.2% 0.83mg	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	19.3% 135mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	8.46% 313g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Boiled Hyacinth-Young beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Ginger Root versus 14 oz of Boiled Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ginger Root vs Boiled Hyacinth-Young beans:

• 14 ounces of Ginger Root have 1.6 times more Vitamin B3, 3.8 times more Vitamin B5 and 7 times more Vitamin B6 than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 2.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 4.3 times more Vitamin B9 than Raw Ginger Root.
• Both Ginger Root and Boiled Hyacinth-Young beans provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Ginger Root as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ginger Root vs Boiled Hyacinth-Young beans:

• 14 ounces of Ginger Root have 4.7 times more Copper and 1.6 times more Potassium than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 2.6 times more Calcium, 1.3 times more Iron, 1.4 times more Phosphorus and 2.3 times more Selenium than Raw Ginger Root.
• Both Ginger Root and Boiled Hyacinth-Young beans contain similar levels of Magnesium, Manganese, Zinc and Water per 14 ounces.
• 14 ounces of Ginger Root lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ginger Root have 1.6 times more Energy, 3.8 times more Omega 3 and 1.9 times more Carbohydrate than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 1.6 times more Protein than Raw Ginger Root.
• 14 ounces of Boiled Hyacinth-Young beans provide inadequate amounts of Energy and Omega 3
• Both Raw Ginger Root as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Omega 6 in 14 ounces.