Comparing Nutrients in 1 kilogram Hyacinth Beans VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Lentils	27%	3%	70%

Macro Nutrients

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Energy	119% 3440kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	9% 2.88g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	24.4% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 607g	487% 634g	130g per day for Men 19-50 years
Sugars	NA	28% 20.3g	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	3.72% 2.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 14.7g	g per day for Men 19-50 years
Fiber	674% 256g	282% 107g	38g per day for Men 19-50 years
Protein	427% 239g	440% 246g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	942% 11.3mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	428% 21.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	415% 5.4mg	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	1198% 4790μg	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	50% 45mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Calcium	130% 1300mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1483% 13.4mg	838% 7.54mg	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	814% 65mg	8mg per day for Men 19-50 years
Magnesium	674% 2830mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	606% 14mg	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	401% 2810mg	700mg per day for Men 19-50 years
Potassium	363% 12350mg	199% 6770mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	845% 93mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.23% 82.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Lentils per 1 kg

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

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

• 1 kilogram of Hyacinth Beans has 1.3 times more Vitamin B1 than Lentils.
• While 1 kg of Raw Lentils contains 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.5 times more Vitamin B6, 20.8 times more Vitamin B9 and more Vitamin C than Raw Hyacinth Beans.
• 1 kilogram of Hyacinth Beans have insufficient amounts of Vitamin C
• Both Raw Hyacinth Beans as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hyacinth Beans vs Lentils:

• 1 kilogram of Hyacinth Beans has 3.7 times more Calcium, 1.8 times more Copper, 6 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium, 82 times more Selenium and 2.8 times more Zinc than Lentils.
• While 1 kg of Raw Lentils contains 1.3 times more Iron than Raw Hyacinth Beans.
• Both Hyacinth Beans and Lentils contain similar levels of Manganese per one kilogram.
• 1 kilogram of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hyacinth Beans has 1.7 times more Omega 6 and 2.4 times more Fiber than Lentils.
• Both Hyacinth Beans and Lentils offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.