Comparing Nutrients in 1 kilogram Hyacinth-Young beans VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Hyacinth-Young beans	Jew's Ear	Recommended Dietary Allowance
Energy	16% 460kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.41% 0.4g	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	52% 67.5g	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	NA	38g per day for Men 19-50 years
Protein	37.5% 21g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Jew's Ear	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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	398% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	67.7% 0.88mg	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	47.5% 190μg	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	6.67% 6mg	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	Jew's Ear	Recommended Dietary Allowance
Calcium	50% 500mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	494% 4.45mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	44% 1mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	202% 111μg	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	60% 6.6mg	11mg per day for Men 19-50 years
Water	23.7% 879g	25% 926g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hyacinth-Young beans vs Jew's Ear:

• Raw Hyacinth-Young beans have more Vitamin A, 7.4 times more Vitamin B3, 3.3 times more Vitamin B9 and 21.5 times more Vitamin C than Raw Jew's Ear.
• While Raw Jew's Ear contains 2.2 times more Vitamin B2, 36.2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Raw Jew's Ear have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Hyacinth-Young beans as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hyacinth-Young beans vs Jew's Ear:

• Raw Hyacinth-Young beans have 3.1 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 3.5 times more Phosphorus and 5.9 times more Potassium than Raw Jew's Ear.
• While Raw Jew's Ear contains 9.5 times more Copper, 7.4 times more Selenium and 1.8 times more Zinc than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Raw Jew's Ear have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Hyacinth-Young beans have 1.8 times more Energy, 1.4 times more Carbohydrate and 4.4 times more Protein than Raw Jew's Ear.
• Both Raw Hyacinth-Young beans as well as Raw Jew's Ear have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.