Comparing Nutrients in 1 pound Hyacinth-Young beans VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Hyacinth-Young beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	7.2% 209kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.027% 0.005g	2.85% 0.49g	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	79.6% 103g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	2% 1.45g	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	39.4% 15g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	17% 9.53g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	42% 0.54mg	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	70.3% 281μg	147% 590μg	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	65% 58.5mg	6.05% 5.44mg	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	15.4% 2.3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.4% 82μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.7% 227mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	122% 1.1mg	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	42% 3.36mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	10.8% 399g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Boiled Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Hyacinth-Young beans vs Boiled Red Kidney Beans:

• 1 pound of Hyacinth-Young beans has more Vitamin A, 1.6 times more Vitamin B2, 10.8 times more Vitamin C, 17 times more Vitamin E and 2.2 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.1 times more Vitamin B1, 4 times more Vitamin B5, 5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Hyacinth-Young beans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hyacinth-Young beans vs Boiled Red Kidney Beans:

• 1 pound of Hyacinth-Young beans has 1.8 times more Calcium, 1.3 times more Selenium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 5.1 times more Copper, 4 times more Iron, 2.3 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Red Kidney Beans contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hyacinth-Young beans has 12.8 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.8 times more Energy, 24 times more Omega 3, 2.5 times more Carbohydrate, 2.2 times more Fiber and 4.1 times more Protein than Raw Hyacinth-Young beans.
• 1 pound of Hyacinth-Young beans provide inadequate amounts of Energy and Omega 3
• Both Raw Hyacinth-Young beans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.