Comparing Nutrients in 1 kilogram Hyacinth-Young beans VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Hyacinth-Young beans	Boiled Cauliflower	Recommended Dietary Allowance
Energy	16% 460kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	31.6% 41g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	28.7% 21g	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	87% 33g	60.5% 23g	38g per day for Men 19-50 years
Protein	37.5% 21g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	133% 1.73mg	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	155% 620μg	110% 440μg	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	143% 129mg	492% 443mg	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	34% 5.1mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	50% 500mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	20% 0.18mg	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	93% 7.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	57.4% 1.32mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.7% 879g	25% 930g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Hyacinth-Young beans has 43 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9, 7.3 times more Vitamin E and 1.3 times more Vitamin K than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 9.2 times more Vitamin B5, 7.2 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Hyacinth-Young beans.
• 1 kilogram of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Hyacinth-Young beans has 3.1 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 4.4 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 2.5 times more Selenium and 2.2 times more Zinc than Boiled Cauliflower.
• Both Hyacinth-Young beans and Boiled Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hyacinth-Young beans has 2.2 times more Carbohydrate, 2 times more Sugars and 1.4 times more Fiber than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 23.9 times more Omega 3 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Cauliflower offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.