Comparing Nutrients in 1 kilogram Hyacinth Beans VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Energy	119% 3440kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	9% 2.88g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	8.06% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 607g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	674% 256g	208% 79g	38g per day for Men 19-50 years
Protein	427% 239g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	942% 11.3mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	128% 6.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	137% 1.78mg	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	57.5% 230μg	453% 1810μg	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	16.7% 15mg	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	7.33% 1.1mg	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

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Calcium	130% 1300mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1483% 13.4mg	279% 2.5mg	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	638% 51mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	674% 2830mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	215% 4.94mg	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	531% 3720mg	257% 1800mg	700mg per day for Men 19-50 years
Potassium	363% 12350mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	845% 93mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	2.54% 94g	19% 696g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Boiled Lentils per 1 kg

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

Lets compare vitamin content per 1 kilogram of Hyacinth Beans vs Boiled Lentils:

• 1 kilogram of Hyacinth Beans has 6.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled Lentils.
• While 1 kg of Boiled Lentils contains 7.9 times more Vitamin B9 than Raw Hyacinth Beans.
• Both Hyacinth Beans and Boiled Lentils provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Hyacinth Beans as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hyacinth Beans vs Boiled Lentils:

• 1 kilogram of Hyacinth Beans has 6.8 times more Calcium, 5.3 times more Copper, 1.5 times more Iron, 7.9 times more Magnesium, 3.2 times more Manganese, 2.1 times more Phosphorus, 3.3 times more Potassium, 2.9 times more Selenium and 7.3 times more Zinc than Boiled Lentils.
• 1 kilogram of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hyacinth Beans has 3 times more Energy, 5.2 times more Omega 6, 3 times more Carbohydrate, 3.2 times more Fiber and 2.6 times more Protein than Boiled Lentils.
• 1 kilogram of Boiled Lentils provide inadequate amounts of Omega 6