Comparing Nutrients in 14 ounces Hyacinth-Young beans VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	6.3% 183kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.35% 0.06g	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	34% 44.3g	130g per day for Men 19-50 years
Sugars	22.3% 16g	5.47% 3.97g	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	34.5% 13g	21% 7.94g	38g per day for Men 19-50 years
Protein	15% 8.33g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	19% 171μg	155% 1393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	284% 3.7mg	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	61.5% 246μg	23% 91μg	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	57% 51mg	137% 123mg	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	13.5% 2.02mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	357% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	20% 198mg	60% 599mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	38% 0.34mg	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	36.7% 2.94mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	150% 3.45mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6.5% 3.57μg	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	13.4% 1.47mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.43% 349g	8.76% 324g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Hyacinth-Young beans have 2.7 times more Vitamin B9 and 5.1 times more Vitamin E than Boiled Drumstick Leaves.
• While 14 oz of Boiled and Drained Drumstick Leaves contain 8.2 times more Vitamin A, 2.9 times more Vitamin B1, 5.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 38.7 times more Vitamin B6, 2.4 times more Vitamin C and 6 times more Vitamin K than Raw Hyacinth-Young beans.
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 14 ounces of Boiled Drumstick Leaves have insufficient amounts of Vitamin E
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Hyacinth-Young beans have 1.7 times more Selenium than Boiled Drumstick Leaves.
• While 14 oz of Boiled and Drained Drumstick Leaves contain 3 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 4.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Drumstick Leaves contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Boiled Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hyacinth-Young beans have 4.1 times more Sugars and 1.7 times more Fiber than Boiled Drumstick Leaves.
• While 14 oz of Boiled and Drained Drumstick Leaves contain 1.3 times more Energy and 2.5 times more Protein than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Drumstick Leaves offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.