Comparing Nutrients in 1 pound Boiled Dishcloth Gourd VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Boiled Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	8.76% 254kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	0.027% 0.005g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	32% 41.7g	130g per day for Men 19-50 years
Sugars	32.3% 23.5g	25.5% 18.5g	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	34.6% 13g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.35% 3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	21.7% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	8.37% 0.11mg	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	13.6% 54.4μg	70.3% 281μg	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	28.7% 26mg	65% 58.5mg	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	7.26% 1.1mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	68.4% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	23.7% 0.21mg	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	20.4% 1.63mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	40.4% 0.93mg	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	20% 141mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	60.4% 2055mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dishcloth Gourd VS Hyacinth-Young beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Dishcloth Gourd versus 1 lb of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Dishcloth Gourd vs Hyacinth-Young beans:

• 1 pound of Boiled Dishcloth Gourd has 9.1 times more Vitamin B5 and 4.1 times more Vitamin B6 than Hyacinth-Young beans.
• While 1 lb of Raw Hyacinth-Young beans contains 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 5.2 times more Vitamin B9, 2.3 times more Vitamin C, 2.1 times more Vitamin E and 10.6 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• 1 pound of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Dishcloth Gourd as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Dishcloth Gourd vs Hyacinth-Young beans:

• 1 pound of Boiled Dishcloth Gourd has 1.8 times more Copper and 1.8 times more Potassium than Hyacinth-Young beans.
• While 1 lb of Raw Hyacinth-Young beans contains 5.6 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus, 7.5 times more Selenium and 2.2 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Hyacinth-Young beans contain similar levels of Manganese and Water per one pound.
• 1 pound of Boiled Dishcloth Gourd lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Dishcloth Gourd has 1.6 times more Carbohydrate and 1.3 times more Sugars than Hyacinth-Young beans.
• While 1 lb of Raw Hyacinth-Young beans contains 3.2 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Hyacinth-Young beans offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Dishcloth Gourd provide inadequate amounts of Protein
• Both Boiled and Drained Dishcloth Gourd as well as Raw Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6 in one pound.