Comparing Nutrients in 14 ounces Hyacinth-Young beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Hyacinth-Young beans	Brazilnuts	Recommended Dietary Allowance
Energy	6.3% 183kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	200% 64g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	569% 97g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	22.3% 16g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	34.5% 13g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	15% 8.33g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	19% 171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Brazilnuts	Recommended Dietary Allowance
Calcium	20% 198mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Brazilnuts per 14 oz

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

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

• 14 ounces of Hyacinth-Young beans have more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B9, 18.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 8 times more Vitamin B1, 3.3 times more Vitamin B5, 4.2 times more Vitamin B6 and 11.1 times more Vitamin E than Raw Hyacinth-Young beans.
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Hyacinth-Young beans as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Hyacinth-Young beans have 25.7 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.2 times more Calcium, 37.1 times more Copper, 3.3 times more Iron, 9.4 times more Magnesium, 6 times more Manganese, 14.8 times more Phosphorus, 2.6 times more Potassium, 1278 times more Selenium and 11 times more Zinc than Raw Hyacinth-Young beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hyacinth-Young beans have 1.8 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 14.3 times more Energy, 335.5 times more Fat, 183.3 times more Saturated Fat, 5.1 times more Omega 3, 24363 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Fiber and 6.8 times more Protein than Raw Hyacinth-Young beans.
• 14 ounces of Hyacinth-Young beans provide inadequate amounts of Energy, Omega 3 and Omega 6