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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	7.2% 209kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.028% 0.009g	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	0.24% 0.041g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	17% 9.53g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled White Gourd-flowered	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	13.3% 0.17mg	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	4.54% 18μg	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	43% 38.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.4% 82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	22.7% 227mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	13% 0.12mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	13% 0.3mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	22.7% 771mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11.7% 432g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Hyacinth-Young beans has 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 15.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled White Gourd-flowered .
• While 1 lb of Boiled and Drained White Gourd-flowered contains 2.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Hyacinth-Young beans.
• 1 pound of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 pound of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Hyacinth-Young beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Hyacinth-Young beans has 2.1 times more Calcium, 1.8 times more Copper, 3 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium and 7.5 times more Selenium than Boiled White Gourd-flowered .
• While 1 lb of Boiled and Drained White Gourd-flowered contains 1.9 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled White Gourd-flowered contain similar levels of Water per one pound.
• 1 pound of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hyacinth-Young beans has 2.5 times more Carbohydrate, 2.8 times more Fiber and 3.5 times more Protein than Boiled White Gourd-flowered .
• 1 pound of Boiled White Gourd-flowered provide inadequate amounts of Protein
• Both Raw Hyacinth-Young beans as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in one pound.