Comparing Nutrients in 1 kilogram Dishcloth Gourd VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.059% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	70.7% 92g	130g per day for Men 19-50 years
Sugars	28% 20g	56.3% 40.8g	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	29% 11g	87% 33g	38g per day for Men 19-50 years
Protein	21.4% 12g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	18.5% 0.24mg	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	17.5% 70μg	155% 620μg	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	133% 120mg	143% 129mg	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	6.67% 1mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	20% 200mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	52.2% 0.47mg	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	45% 3.6mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	89% 2.05mg	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	45.7% 320mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	25.4% 939g	23.7% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Hyacinth-Young beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Dishcloth Gourd versus 1 kg of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dishcloth Gourd vs Hyacinth-Young beans:

• 1 kilogram of Dishcloth Gourd has 4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Hyacinth-Young beans.
• While 1 kg of Raw Hyacinth-Young beans contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 8.9 times more Vitamin B9, 5.1 times more Vitamin E and 25.9 times more Vitamin K than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Hyacinth-Young beans provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Dishcloth Gourd have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• 1 kilogram of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Dishcloth Gourd as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dishcloth Gourd vs Hyacinth-Young beans:

• 1 kg of Raw Hyacinth-Young beans contains 2.5 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 7.5 times more Selenium and 5.3 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Hyacinth-Young beans contain similar levels of Water per one kilogram.
• 1 kilogram of Dishcloth Gourd lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Hyacinth-Young beans contains 2.1 times more Carbohydrate, 2 times more Sugars, 3 times more Fiber and 1.8 times more Protein than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Raw Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6 in one kilogram.