Comparing Nutrients in 14 ounces Hyacinth-Young beans VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Energy	6.3% 183kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.8% 1.75g	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	247% 322g	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	34% 19g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Dried Pepeao	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	273% 3.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	1707% 85.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	290% 3.77mg	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	159% 635μg	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	6.17% 5.56mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	20% 198mg	45% 448mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	2236% 20mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	199% 4.57mg	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	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	82.6% 2810mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	271% 30mg	11mg per day for Men 19-50 years
Water	9.43% 349g	1.2% 44.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Dried Pepeao per 14 oz

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

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

• 14 ounces of Hyacinth-Young beans have more Vitamin A and 9.2 times more Vitamin C than Dried Pepeao.
• While 14 oz of Dried Pepeao contain 10.7 times more Vitamin B1, 3.8 times more Vitamin B2, 5.8 times more Vitamin B3, 390.9 times more Vitamin B5, 39.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Hyacinth-Young beans.
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 14 ounces of Dried Pepeao have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Hyacinth-Young beans as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Hyacinth-Young beans have 7.9 times more Water than Dried Pepeao.
• While 14 oz of Dried Pepeao contain 2.3 times more Calcium, 107.9 times more Copper, 8.3 times more Iron, 3.7 times more Magnesium, 5.6 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, 30.2 times more Selenium, 35 times more Sodium and 20.3 times more Zinc than Raw Hyacinth-Young beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Pepeao contain 6.5 times more Energy, 8.8 times more Carbohydrate and 2.3 times more Protein than Raw Hyacinth-Young beans.
• 14 ounces of Hyacinth-Young beans provide inadequate amounts of Energy