Comparing Nutrients in 14 ounces Boiled Hyacinth-Young beans with Salt VS Boiled Kale with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Energy	6.84% 198kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	5.95% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.62% 4.8g	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	2.3% 1.67g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	NA	24% 9.13g	38g per day for Men 19-50 years
Protein	21% 11.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	19.2% 0.25mg	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	46.6% 187μg	64.5% 258μg	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	22.5% 20.2mg	78.5% 70.6mg	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	NA	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1384% 1661μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	29.5% 0.27mg	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	37.7% 3mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	94% 2.15mg	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% 194mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.32% 345g	9.63% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth-Young beans with Salt VS Boiled Kale with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Hyacinth-Young beans with Salt vs Boiled Kale with Salt:

• 14 oz of Boiled and Drained Kale with Salt contain 20.9 times more Vitamin A, 1.6 times more Vitamin B2, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Boiled Kale with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Hyacinth-Young beans with Salt vs Boiled Kale with Salt:

• 14 ounces of Boiled Hyacinth-Young beans with Salt have 1.7 times more Magnesium, 1.8 times more Potassium, 1.6 times more Selenium and 1.4 times more Zinc than Boiled Kale with Salt.
• While 14 oz of Boiled and Drained Kale with Salt contain 3.7 times more Calcium, 1.4 times more Copper and 2.6 times more Manganese than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Boiled Kale with Salt contain similar levels of Iron, Phosphorus, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Kale with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Hyacinth-Young beans with Salt have 1.7 times more Carbohydrate than Boiled Kale with Salt.
• While 14 oz of Boiled and Drained Kale with Salt contain 36.8 times more Omega 3 than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Boiled Kale with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Kale with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.