Comparing Nutrients in 14 ounces Boiled Dishcloth Gourd VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Boiled Dishcloth Gourd	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	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	43.8% 57g	28% 36.5g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	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	30.3% 11.5g	NA	38g per day for Men 19-50 years
Protein	4.68% 2.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	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	12% 47.6μg	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	25% 22.6mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	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	18% 1.43mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	17.6% 123mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	53% 1798mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.04% 335g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dishcloth Gourd VS Boiled Hyacinth-Young beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Dishcloth Gourd 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 Boiled Dishcloth Gourd vs Boiled Hyacinth-Young beans:

• 14 ounces of Boiled Dishcloth Gourd have 9.5 times more Vitamin B5 and 4.3 times more Vitamin B6 than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 2.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.9 times more Vitamin B9 than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B1 and Vitamin C per 14 ounces.
• 14 ounces of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• 14 ounces of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Dishcloth Gourd as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Dishcloth Gourd vs Boiled Hyacinth-Young beans:

• 14 ounces of Boiled Dishcloth Gourd have 1.8 times more Copper and 1.7 times more Potassium than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 4.6 times more Calcium, 2.1 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 8 times more Selenium and 2.2 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Boiled Hyacinth-Young beans contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Boiled Dishcloth Gourd lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Dishcloth Gourd have 1.6 times more Carbohydrate than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 4.5 times more Protein than Boiled and Drained Dishcloth Gourd.
• 14 ounces of Boiled Dishcloth Gourd provide inadequate amounts of Protein
• Both Boiled and Drained Dishcloth Gourd as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6 in 14 ounces.