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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	16% 460kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	0.88% 0.15g	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	85.8% 112g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	13.8% 10g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	37.5% 21g	94% 52.7g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	390% 3510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	715% 9.3mg	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	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	143% 129mg	344% 310mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	50% 500mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	96% 0.86mg	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	290% 23mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	377% 8.7mg	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	70% 490mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	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	33.6% 3.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.7% 879g	22% 817g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Hyacinth-Young beans has 2.7 times more Vitamin B9 and 5.1 times more Vitamin E than Boiled Drumstick Leaves.
• While 1 kg of Boiled and Drained Drumstick Leaves contains 8.2 times more Vitamin A, 2.9 times more Vitamin B1, 5.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 38.7 times more Vitamin B6, 2.4 times more Vitamin C and 6 times more Vitamin K than Raw Hyacinth-Young beans.
• 1 kilogram of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 kilogram of Boiled Drumstick Leaves have insufficient amounts of Vitamin E
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Hyacinth-Young beans has 1.7 times more Selenium than Boiled Drumstick Leaves.
• While 1 kg of Boiled and Drained Drumstick Leaves contains 3 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 4.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Drumstick Leaves contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Boiled Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hyacinth-Young beans has 4.1 times more Sugars and 1.7 times more Fiber than Boiled Drumstick Leaves.
• While 1 kg of Boiled and Drained Drumstick Leaves contains 1.3 times more Energy and 2.5 times more Protein than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Drumstick Leaves offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.