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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Hyacinth-Young beans	Dishcloth Gourd	Recommended Dietary Allowance
Energy	7.2% 209kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.027% 0.005g	2.32% 0.39g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	12.6% 9.16g	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	13% 5g	38g per day for Men 19-50 years
Protein	17% 9.53g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	15% 0.2mg	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	7.94% 31.8μg	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	60.5% 54.4mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.4% 82μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	22.7% 227mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	17.6% 0.16mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	18% 0.42mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11.5% 426g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Hyacinth-Young beans has 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 8.9 times more Vitamin B9, 5.1 times more Vitamin E and 25.9 times more Vitamin K than Dishcloth Gourd.
• While 1 lb of Raw Dishcloth Gourd contains 4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Dishcloth Gourd provide similar amounts of Vitamin C per one pound.
• 1 pound of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 pound of Dishcloth Gourd have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Raw Hyacinth-Young beans as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Hyacinth-Young beans has 2.5 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 7.5 times more Selenium and 5.3 times more Zinc than Dishcloth Gourd.
• Both Hyacinth-Young beans and Dishcloth Gourd contain similar levels of Water per one pound.
• 1 pound of Dishcloth Gourd lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hyacinth-Young beans has 2.1 times more Carbohydrate, 2 times more Sugars, 3 times more Fiber and 1.8 times more Protein than Dishcloth Gourd.
• Both Raw Hyacinth-Young beans as well as Raw Dishcloth Gourd provide inadequate amounts of Energy and Omega 6 in one pound.