Comparing Nutrients in 14 ounces Boiled Hyacinth-Young beans VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Hyacinth-Young beans	Boiled Cauliflower	Recommended Dietary Allowance
Energy	6.84% 198kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	1.17% 0.2g	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	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.26g	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	NA	24% 9.13g	38g per day for Men 19-50 years
Protein	21% 11.7g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	53% 0.69mg	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	43.7% 175μg	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	195% 176mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	7.94% 0.071mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	22.8% 0.52mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.32% 345g	9.98% 369g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Hyacinth-Young beans have 1.3 times more Vitamin B1 and 1.7 times more Vitamin B2 than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 9.6 times more Vitamin B5, 7.5 times more Vitamin B6 and 8.7 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Boiled Cauliflower provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Hyacinth-Young beans as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Hyacinth-Young beans have 2.6 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 4.7 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 2.7 times more Selenium and 2.2 times more Zinc than Boiled Cauliflower.
• Both Boiled Hyacinth-Young beans and Boiled Cauliflower contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Hyacinth-Young beans have 2.2 times more Carbohydrate and 1.6 times more Protein than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 18.6 times more Omega 3 than Boiled and Drained Hyacinth-Young beans.
• 14 ounces of Boiled Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Hyacinth-Young beans as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.