Comparing Nutrients in 1 kilogram Boiled Hyacinth Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans	27%	4%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Hyacinth Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	40.3% 1170kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	145% 81.4g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	40% 400mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	40% 0.36mg	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	573% 45.8mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	210% 4.82mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	259% 28.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	18.7% 691g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth Beans VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Hyacinth Beans versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Hyacinth Beans vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Hyacinth Beans has 3.8 times more Vitamin B1 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 3.1 times more Vitamin B2, 4.7 times more Vitamin B6, 23.5 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled Hyacinth Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Hyacinth Beans vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Hyacinth Beans has 9.5 times more Copper, 6.4 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 8.4 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.3 times more Water than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Frozen Broccoli Spears contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Hyacinth Beans has 4 times more Energy, 3.9 times more Carbohydrate and 2.7 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Hyacinth Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.