Comparing Nutrients in 1 kilogram Lentils VS Boiled Hyacinth Beans

Macros Ratio

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

Macro Nutrients

	Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	121% 3520kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	NA	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 634g	159% 207g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	3.72% 2.7g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	282% 107g	NA	38g per day for Men 19-50 years
Protein	440% 246g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.73mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	428% 21.4mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	415% 5.4mg	28.5% 0.37mg	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	1198% 4790μg	10% 40μg	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	50% 45mg	0% 0mg	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	32.7% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	35% 350mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	838% 7.54mg	379% 3.4mg	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	814% 65mg	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	210% 4.82mg	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	401% 2810mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	199% 6770mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	18.7% 691g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Boiled Hyacinth Beans per 1 kg

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

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

• 1 kilogram of Lentils has 3.2 times more Vitamin B1, 5.7 times more Vitamin B2, 6.3 times more Vitamin B3, 6.8 times more Vitamin B5, 14.6 times more Vitamin B6, 119.8 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• 1 kilogram of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Lentils as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Lentils has 2.2 times more Copper, 1.4 times more Iron, 2.9 times more Manganese, 2.3 times more Phosphorus and 2 times more Potassium than Boiled Hyacinth Beans.
• While 1 kg of Boiled Hyacinth Beans contains 1.7 times more Magnesium and 28 times more Selenium than Raw Lentils.
• Both Lentils and Boiled Hyacinth Beans contain similar levels of Calcium and Zinc per one kilogram.
• 1 kilogram of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lentils has 3 times more Energy, 1.7 times more Omega 6, 3.1 times more Carbohydrate and 3 times more Protein than Boiled Hyacinth Beans.
• 1 kilogram of Boiled Hyacinth Beans provide inadequate amounts of Omega 6