Comparing Nutrients in 14 ounces Jew's Ear VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Jew's Ear	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	NA	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	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	20.6% 26.8g	28% 36.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	3.4% 1.9g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	19% 75.4μg	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	2.65% 2.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jew's Ear	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	196% 1.77mg	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	27.8% 2.22mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	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	7.94% 55.6mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Jew's Ear VS Boiled Hyacinth-Young beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Jew's Ear vs Boiled Hyacinth-Young beans:

• 14 ounces of Jew's Ear have 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 37.5 times more Vitamin B5 and 3.8 times more Vitamin B6 than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 6.9 times more Vitamin B3, 2.5 times more Vitamin B9 and 8.5 times more Vitamin C than Raw Jew's Ear.
• 14 ounces of Jew's Ear have insufficient amounts of Vitamin B3 and Vitamin C
• 14 ounces of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Jew's Ear as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Jew's Ear vs Boiled Hyacinth-Young beans:

• 14 ounces of Jew's Ear have 9.3 times more Copper, 6.9 times more Selenium and 1.7 times more Zinc than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 2.6 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus and 6.1 times more Potassium than Raw Jew's Ear.
• Both Jew's Ear and Boiled Hyacinth-Young beans contain similar levels of Water per 14 ounces.
• 14 ounces of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Hyacinth-Young beans contain 1.4 times more Carbohydrate and 6.1 times more Protein than Raw Jew's Ear.
• 14 ounces of Jew's Ear provide inadequate amounts of Protein
• Both Raw Jew's Ear as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Energy in 14 ounces.