Comparing Nutrients in 1 pound Hyacinth Beans VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Energy	54% 1560kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.67g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	3.66% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.16g	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	306% 116g	94% 36g	38g per day for Men 19-50 years
Protein	194% 108g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	427% 5.13mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	62% 0.81mg	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	26% 104μg	205% 821μg	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	0% 0mg	7.56% 6.8mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Calcium	59% 590mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	673% 6.06mg	127% 1.14mg	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	289% 23mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	306% 1284mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	97% 2.24mg	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	241% 1687mg	117% 816mg	700mg per day for Men 19-50 years
Potassium	165% 5602mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	383% 42mg	52.4% 5.76mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	8.54% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Boiled Lentils per 1 lb

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

Lets compare vitamin content per 1 pound of Hyacinth Beans vs Boiled Lentils:

• 1 pound of Hyacinth Beans has 6.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled Lentils.
• While 1 lb of Boiled Lentils contains 7.9 times more Vitamin B9 than Raw Hyacinth Beans.
• Both Hyacinth Beans and Boiled Lentils provide similar amounts of Vitamin B6 per one pound.
• Both Raw Hyacinth Beans as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Hyacinth Beans vs Boiled Lentils:

• 1 pound of Hyacinth Beans has 6.8 times more Calcium, 5.3 times more Copper, 1.5 times more Iron, 7.9 times more Magnesium, 3.2 times more Manganese, 2.1 times more Phosphorus, 3.3 times more Potassium, 2.9 times more Selenium and 7.3 times more Zinc than Boiled Lentils.
• 1 pound of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hyacinth Beans has 3 times more Energy, 5.2 times more Omega 6, 3 times more Carbohydrate, 3.2 times more Fiber and 2.6 times more Protein than Boiled Lentils.
• 1 pound of Boiled Lentils provide inadequate amounts of Omega 6