Comparing Nutrients in 1 kilogram Broccoli VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Broccoli	Hyacinth Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	119% 3440kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	467% 607g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	674% 256g	38g per day for Men 19-50 years
Protein	50.4% 28g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	942% 11.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	248% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	119% 1.55mg	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	158% 630μg	57.5% 230μg	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	991% 892mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Hyacinth Beans	Recommended Dietary Allowance
Calcium	47% 470mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1483% 13.4mg	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	91% 7.3mg	638% 51mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	674% 2830mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	684% 15.7mg	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	94% 660mg	531% 3720mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	363% 12350mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	845% 93mg	11mg per day for Men 19-50 years
Water	24% 893g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Hyacinth Beans:

• Raw Broccoli has more Vitamin A, 2.7 times more Vitamin B9 and more Vitamin C than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 15.9 times more Vitamin B1, 2.5 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Raw Hyacinth Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Raw Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Hyacinth Beans:

• Raw Broccoli has 1.6 times more Sodium and 9.5 times more Water than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 2.8 times more Calcium, 27.2 times more Copper, 7 times more Iron, 13.5 times more Magnesium, 7.5 times more Manganese, 5.6 times more Phosphorus, 3.9 times more Potassium, 3.3 times more Selenium and 22.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Hyacinth Beans contain 10.1 times more Energy, 4.6 times more Fat, 14.6 times more Omega 6, 9.1 times more Carbohydrate, 9.8 times more Fiber and 8.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Hyacinth Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.