Comparing Nutrients in 14 ounces Hyacinth-Young beans VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Hyacinth-Young beans	Potherb Jute	Recommended Dietary Allowance
Energy	6.3% 183kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	2.73% 0.46g	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	17.7% 23g	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	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Potherb Jute	Recommended Dietary Allowance
Vitamin A	19% 171μg	123% 1103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	183% 2.4mg	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	122% 488μg	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	163% 147mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	20% 198mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	112% 1mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	21.2% 0.49mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	65.3% 2219mg	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	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	9.43% 349g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Potherb Jute per 14 oz

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

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

• 14 oz of Raw Potherb Jute contain 6.5 times more Vitamin A, 1.7 times more Vitamin B1, 5.9 times more Vitamin B2, 2.4 times more Vitamin B3, 25 times more Vitamin B6, 2 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Hyacinth-Young beans.
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B6
• Both Raw Hyacinth-Young beans as well as Raw Potherb Jute have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Hyacinth-Young beans have 1.7 times more Manganese and 1.7 times more Selenium than Potherb Jute.
• While 14 oz of Raw Potherb Jute contain 4.2 times more Calcium, 5.4 times more Copper, 6.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Potherb Jute contain similar levels of Water per 14 ounces.
• 14 ounces of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

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