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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Energy	16% 460kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	NA	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	NA	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	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	87% 33g	52.6% 20g	38g per day for Men 19-50 years
Protein	37.5% 21g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	508% 6.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	155% 620μg	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	143% 129mg	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	34% 5.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Calcium	50% 500mg	185% 1850mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	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	93% 7.4mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	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	74% 2520mg	99% 3370mg	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	54.5% 6mg	11mg per day for Men 19-50 years
Water	23.7% 879g	21.3% 787g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Hyacinth-Young beans vs Drumstick Leaves:

• 1 kilogram of Hyacinth-Young beans has 1.6 times more Vitamin B9 than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 8.8 times more Vitamin A, 3.3 times more Vitamin B1, 7.2 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5, 50 times more Vitamin B6 and 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
• Both Raw 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 Hyacinth-Young beans vs Drumstick Leaves:

• 1 kilogram of Hyacinth-Young beans has 1.7 times more Selenium than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 3.7 times more Calcium, 2.2 times more Copper, 5.4 times more Iron, 5.2 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Raw Hyacinth-Young beans.
• Both 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 kilogram of Hyacinth-Young beans has 1.7 times more Fiber than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 1.4 times more Energy and 4.5 times more Protein than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Drumstick Leaves offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Hyacinth-Young beans provide inadequate amounts of Energy