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

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Jew's Ear	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.023% 0.004g	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	22.3% 16g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	7.33% 0.095mg	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	61.5% 246μg	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	57% 51mg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jew's Ear	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	196% 1.77mg	20.7% 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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	35.4% 0.81mg	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	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	11% 5.95μg	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	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.43% 349g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Jew's Ear versus 14 oz of 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 Hyacinth-Young beans:

• 14 ounces of Jew's Ear have 2.2 times more Vitamin B2, 36.2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain more Vitamin A, 7.4 times more Vitamin B3, 3.3 times more Vitamin B9 and 21.5 times more Vitamin C than Raw Jew's Ear.
• Both Jew's Ear and Hyacinth-Young beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Jew's Ear as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Jew's Ear have 9.5 times more Copper, 7.4 times more Selenium and 1.8 times more Zinc than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain 3.1 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 3.5 times more Phosphorus and 5.9 times more Potassium than Raw Jew's Ear.
• Both Jew's Ear and 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 Raw Hyacinth-Young beans contain 1.4 times more Carbohydrate and 4.4 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 Raw Hyacinth-Young beans provide inadequate amounts of Energy in 14 ounces.