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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	6.3% 183kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.047% 0.008g	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	28% 36.5g	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	NA	38g per day for Men 19-50 years
Protein	15% 8.33g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	19% 171μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	7.02% 0.091mg	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	46.6% 187μg	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	22.5% 20.2mg	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	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	20% 198mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	21% 0.19mg	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	37.7% 3mg	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	36.2% 0.83mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.43% 349g	9.32% 345g	3700g per day for Men 19-50 years

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

• Raw Hyacinth-Young beans have 6.1 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Hyacinth-Young beans have 1.2 times more Calcium than Boiled and Drained Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Hyacinth-Young beans contain 1.4 times more Protein than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.