Comparing Nutrients in 14 ounces Boiled Lentils with Salt VS Boiled Hyacinth Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	15.6% 452kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	63% 82g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	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	82.5% 31.4g	NA	38g per day for Men 19-50 years
Protein	64% 35.8g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	11.3% 0.15mg	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	180% 718μg	3.97% 16μg	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	6.6% 5.95mg	0% 0mg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	150% 1.35mg	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	165% 13.2mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	83% 1.9mg	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	102% 714mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	7.47% 276g	7.4% 274g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Boiled Hyacinth Beans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Lentils with Salt versus 14 oz of Boiled Hyacinth Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Lentils with Salt vs Boiled Hyacinth Beans with Salt:

• 14 ounces of Boiled Lentils with Salt have 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6 and 45.3 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While 14 oz of Boiled Hyacinth Beans with Salt contain 1.6 times more Vitamin B1 than Boiled Lentils with Salt.
• 14 ounces of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Boiled Lentils with Salt as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Lentils with Salt vs Boiled Hyacinth Beans with Salt:

• 14 ounces of Boiled Lentils with Salt have 1.5 times more Phosphorus than Boiled Hyacinth Beans with Salt.
• While 14 oz of Boiled Hyacinth Beans with Salt contain 2.1 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium and 2.2 times more Zinc than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Hyacinth Beans with Salt contain similar levels of Manganese, Potassium, Selenium and Sodium per 14 ounces.
• 14 ounces of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• Both Boiled Lentils with Salt and Boiled Hyacinth Beans with Salt have similar amounts of macro-nutrients per 14 oz
• Both Boiled Lentils with Salt and Boiled Hyacinth Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Boiled Lentils with Salt as well as Boiled Hyacinth Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.