Comparing Nutrients in 14 ounces Hyacinth-Young beans VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Hyacinth-Young beans	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.51% 0.087g	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	10.8% 14g	130g per day for Men 19-50 years
Sugars	22.3% 16g	14% 10.2g	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	7.3% 5.28g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	15% 8.33g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	19% 171μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	21.4% 0.28mg	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	20% 79.4μg	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	309% 278mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	20% 198mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	11.7% 0.27mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.43% 349g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Tomato Juice with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Hyacinth-Young beans vs Tomato Juice with Salt:

• 14 ounces of Hyacinth-Young beans have 1.9 times more Vitamin A, 3.1 times more Vitamin B9, 1.6 times more Vitamin E and 7.9 times more Vitamin K than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6 and 5.4 times more Vitamin C than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Tomato Juice with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B6
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Raw Hyacinth-Young beans as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hyacinth-Young beans vs Tomato Juice with Salt:

• 14 ounces of Hyacinth-Young beans have 5 times more Calcium, 1.9 times more Iron, 3.6 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 3 times more Selenium and 3.4 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 126.5 times more Sodium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Tomato Juice with Salt contain similar levels of Copper, Potassium and Water per 14 ounces.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hyacinth-Young beans have 2.6 times more Carbohydrate, 1.6 times more Sugars, 8.3 times more Fiber and 2.5 times more Protein than Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Raw Hyacinth-Young beans as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.