Comparing Nutrients in 1 kilogram Hyacinth-Young beans VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Ginger Root	9%	8%	83%

Macro Nutrients

	Hyacinth-Young beans	Ginger Root	Recommended Dietary Allowance
Energy	16% 460kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	7.06% 1.2g	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	137% 178g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	23.4% 17g	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	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Ginger Root	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	123% 1.6mg	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	27.5% 110μg	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	55.6% 50mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Ginger Root	Recommended Dietary Allowance
Calcium	50% 500mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	251% 2.26mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	100% 2.3mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	122% 4150mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23.7% 879g	21.3% 789g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Ginger Root per 1 kg

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

Lets compare vitamin content per 1 kilogram of Hyacinth-Young beans vs Ginger Root:

• 1 kilogram of Hyacinth-Young beans has more Vitamin A, 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 5.6 times more Vitamin B9, 2.6 times more Vitamin C, 2 times more Vitamin E and 181 times more Vitamin K than Ginger Root.
• While 1 kg of Raw Ginger Root contains 1.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 6.7 times more Vitamin B6 than Raw Hyacinth-Young beans.
• 1 kilogram of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 kilogram of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Hyacinth-Young beans as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hyacinth-Young beans vs Ginger Root:

• 1 kilogram of Hyacinth-Young beans has 3.1 times more Calcium, 1.2 times more Iron, 1.4 times more Phosphorus and 2.1 times more Selenium than Ginger Root.
• While 1 kg of Raw Ginger Root contains 4.8 times more Copper and 1.6 times more Potassium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Ginger Root contain similar levels of Magnesium, Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Ginger Root lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hyacinth-Young beans has 2.4 times more Sugars and 1.7 times more Fiber than Ginger Root.
• While 1 kg of Raw Ginger Root contains 1.7 times more Energy, 4.9 times more Omega 3 and 1.9 times more Carbohydrate than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Ginger Root offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Hyacinth-Young beans provide inadequate amounts of Energy and Omega 3
• Both Raw Hyacinth-Young beans as well as Raw Ginger Root provide inadequate amounts of Omega 6 in one kilogram.