Comparing Nutrients in 1 pound Boiled Hyacinth-Young beans with Salt VS Cooked Frozen Kale with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans with Salt	23%	5%	72%
Cooked Frozen Kale with Salt	27%	25%	48%

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Energy	7.82% 227kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	NA	27.5% 10.4g	38g per day for Men 19-50 years
Protein	24% 13.4g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	22% 0.29mg	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	53.3% 213μg	73.7% 295μg	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	25.7% 23mg	89.7% 80.7mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	33.8% 0.3mg	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	43% 3.45mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	107% 2.46mg	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	31.8% 222mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.7% 394g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth-Young beans with Salt VS Cooked Frozen Kale with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Hyacinth-Young beans with Salt versus 1 lb of Cooked Frozen Kale with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Hyacinth-Young beans with Salt vs Cooked Frozen Kale with Salt:

• 1 lb of Boiled Frozen Kale, drained with Salt contains 20.9 times more Vitamin A, 1.6 times more Vitamin B2, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Cooked Frozen Kale with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Hyacinth-Young beans with Salt vs Cooked Frozen Kale with Salt:

• 1 pound of Boiled Hyacinth-Young beans with Salt has 1.7 times more Magnesium, 1.8 times more Potassium, 1.6 times more Selenium and 1.4 times more Zinc than Cooked Frozen Kale with Salt.
• While 1 lb of Boiled Frozen Kale, drained with Salt contains 3.7 times more Calcium, 1.4 times more Copper and 2.6 times more Manganese than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Cooked Frozen Kale with Salt contain similar levels of Iron, Phosphorus, Sodium and Water per one pound.
• 1 pound of Cooked Frozen Kale with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Hyacinth-Young beans with Salt has 1.7 times more Carbohydrate than Cooked Frozen Kale with Salt.
• While 1 lb of Boiled Frozen Kale, drained with Salt contains 37.3 times more Omega 3 than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Cooked Frozen Kale with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled Frozen Kale, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.