Comparing Nutrients in 1 pound Hyacinth-Young beans VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Energy	7.2% 209kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	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	NA	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	283% 368g	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	NA	38g per day for Men 19-50 years
Protein	17% 9.53g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Dried Pepeao	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	312% 3.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	1950% 98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	331% 4.3mg	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	181% 726μg	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	7.06% 6.35mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	22.7% 227mg	51.3% 513mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	2555% 23mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	158% 662mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	227% 5.22mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	94% 3211mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	374% 205μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	310% 34mg	11mg per day for Men 19-50 years
Water	10.8% 399g	1.37% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Dried Pepeao per 1 lb

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

Lets compare vitamin content per 1 pound of Hyacinth-Young beans vs Dried Pepeao:

• 1 pound of Hyacinth-Young beans has more Vitamin A and 9.2 times more Vitamin C than Dried Pepeao.
• While 1 lb of Dried Pepeao contains 10.7 times more Vitamin B1, 3.8 times more Vitamin B2, 5.8 times more Vitamin B3, 390.9 times more Vitamin B5, 39.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Hyacinth-Young beans.
• 1 pound of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 pound of Dried Pepeao have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Hyacinth-Young beans as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hyacinth-Young beans vs Dried Pepeao:

• 1 pound of Hyacinth-Young beans has 7.9 times more Water than Dried Pepeao.
• While 1 lb of Dried Pepeao contains 2.3 times more Calcium, 107.9 times more Copper, 8.3 times more Iron, 3.7 times more Magnesium, 5.6 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, 30.2 times more Selenium, 35 times more Sodium and 20.3 times more Zinc than Raw Hyacinth-Young beans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Pepeao contains 6.5 times more Energy, 8.8 times more Carbohydrate and 2.3 times more Protein than Raw Hyacinth-Young beans.
• 1 pound of Hyacinth-Young beans provide inadequate amounts of Energy