Comparing Nutrients in 14 ounces Boiled Hyacinth-Young beans VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Boiled Hyacinth-Young beans	Jew's Ear	Recommended Dietary Allowance
Energy	6.84% 198kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	NA	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	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Jew's Ear	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	27% 0.35mg	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	19% 75.4μg	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	2.65% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Jew's Ear	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	196% 1.77mg	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	27.8% 2.22mg	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	17.4% 0.4mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	9.32% 345g	9.93% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Hyacinth-Young beans vs Jew's Ear:

• Boiled and Drained Hyacinth-Young beans have 6.9 times more Vitamin B3, 2.5 times more Vitamin B9 and 8.5 times more Vitamin C than Raw Jew's Ear.
• While Raw Jew's Ear contains 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 37.5 times more Vitamin B5 and 3.8 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Jew's Ear have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Hyacinth-Young beans vs Jew's Ear:

• Boiled and Drained Hyacinth-Young beans have 2.6 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus and 6.1 times more Potassium than Raw Jew's Ear.
• While Raw Jew's Ear contains 9.3 times more Copper, 6.9 times more Selenium and 1.7 times more Zinc than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Raw Jew's Ear have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Hyacinth-Young beans have 2 times more Energy, 1.4 times more Carbohydrate and 6.1 times more Protein than Raw Jew's Ear.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Jew's Ear have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.