Comparing Nutrients in 1 kilogram Boiled Hyacinth Beans with Salt VS Boiled Common Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans with Salt	27%	4%	69%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	40.3% 1170kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	NA	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	NA	171% 65g	38g per day for Men 19-50 years
Protein	145% 81.4g	138% 77.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	77% 1mg	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	10% 40μg	520% 2080μg	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	0% 0mg	4.44% 4mg	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	NA	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	298% 2.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.75% 30μg	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	573% 45.8mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	210% 4.82mg	207% 4.75mg	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	171% 1200mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	259% 28.5mg	117% 13mg	11mg per day for Men 19-50 years
Water	18.7% 691g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth Beans with Salt VS Boiled Common Cowpeas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Hyacinth Beans with Salt versus 1 kg of Boiled Common Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Hyacinth Beans with Salt vs Boiled Common Cowpeas with Salt:

• 1 kilogram of Boiled Hyacinth Beans with Salt has 1.3 times more Vitamin B1 than Boiled Common Cowpeas with Salt.
• While 1 kg of Boiled Common Cowpeas with Salt contains 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 52 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Boiled Hyacinth Beans with Salt as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Hyacinth Beans with Salt vs Boiled Common Cowpeas with Salt:

• 1 kilogram of Boiled Hyacinth Beans with Salt has 1.7 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.2 times more Potassium and 2.2 times more Zinc than Boiled Common Cowpeas with Salt.
• While 1 kg of Boiled Common Cowpeas with Salt contains 1.3 times more Phosphorus than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt contain similar levels of Manganese, Selenium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt have similar amounts of macro-nutrients per 1 kg
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled Hyacinth Beans with Salt as well as Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6 in one kilogram.