Comparing Nutrients in 1 kilogram Boiled Hyacinth-Young beans VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Boiled Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	63.7% 82.8g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	508% 6.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	923% 12mg	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	118% 470μg	100% 400μg	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	56.7% 51mg	574% 517mg	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

	Boiled Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Calcium	41% 410mg	185% 1850mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	117% 1.05mg	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	95% 7.6mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	462% 10.6mg	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	70% 490mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	23.5% 869g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth-Young beans VS Drumstick Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Hyacinth-Young beans vs Drumstick Leaves:

• 1 kg of Raw Drumstick Leaves contains 54 times more Vitamin A, 4.6 times more Vitamin B1, 7.5 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5, 52.2 times more Vitamin B6 and 10.1 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Drumstick Leaves provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Hyacinth-Young beans vs Drumstick Leaves:

• 1 kilogram of Boiled Hyacinth-Young beans has 1.8 times more Selenium than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 4.5 times more Calcium, 2.2 times more Copper, 5.3 times more Iron, 5.1 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Drumstick Leaves contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Drumstick Leaves contains 1.3 times more Energy and 3.2 times more Protein than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Drumstick Leaves offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Hyacinth-Young beans provide inadequate amounts of Energy