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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Energy	6.3% 183kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	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	25.3% 33g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	34.5% 13g	21% 7.94g	38g per day for Men 19-50 years
Protein	15% 8.33g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	19% 171μg	167% 1500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	366% 4.76mg	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	39.7% 159μg	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	228% 205mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Calcium	20% 198mg	73.4% 734mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	46.3% 0.42mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	183% 4.2mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	39.3% 1338mg	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	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	9.43% 349g	8.44% 312g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Hyacinth-Young beans versus 14 oz of 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 Drumstick Leaves:

• 14 ounces of Hyacinth-Young beans have 1.6 times more Vitamin B9 than Drumstick Leaves.
• While 14 oz of Raw Drumstick Leaves contain 8.8 times more Vitamin A, 3.3 times more Vitamin B1, 7.2 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5, 50 times more Vitamin B6 and 4 times more Vitamin C than Raw Hyacinth-Young beans.
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Hyacinth-Young beans as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Hyacinth-Young beans have 1.7 times more Selenium than Drumstick Leaves.
• While 14 oz of Raw Drumstick Leaves contain 3.7 times more Calcium, 2.2 times more Copper, 5.4 times more Iron, 5.2 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Drumstick Leaves contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hyacinth-Young beans have 1.7 times more Fiber than Drumstick Leaves.
• While 14 oz of Raw Drumstick Leaves contain 1.4 times more Energy and 4.5 times more Protein than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Drumstick Leaves offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Hyacinth-Young beans provide inadequate amounts of Energy