Comparing Nutrients in 1 pound Boiled Kale with Salt VS Boiled Hyacinth-Young beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	32% 41.7g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	NA	38g per day for Men 19-50 years
Protein	24% 13.3g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	8.03% 0.1mg	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	73.7% 295μg	53.3% 213μg	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	89.7% 80.7mg	25.7% 23mg	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	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	68% 680mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	24% 0.22mg	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	47.6% 3.8mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	41.4% 0.95mg	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	27.2% 191mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11% 407g	10.7% 394g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale with Salt VS Boiled Hyacinth-Young beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Kale with Salt vs Boiled Hyacinth-Young beans with Salt:

• 1 pound of Boiled Kale with Salt has 20.9 times more Vitamin A, 1.6 times more Vitamin B2, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Hyacinth-Young beans with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kale with Salt vs Boiled Hyacinth-Young beans with Salt:

• 1 pound of Boiled Kale with Salt has 3.7 times more Calcium, 1.4 times more Copper and 2.6 times more Manganese than Boiled Hyacinth-Young beans with Salt.
• While 1 lb of Boiled and Drained Hyacinth-Young beans with Salt contains 1.7 times more Magnesium, 1.8 times more Potassium, 1.6 times more Selenium and 1.4 times more Zinc than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt contain similar levels of Iron, Phosphorus, Sodium and Water per one pound.
• 1 pound of Boiled Kale with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kale with Salt has 36.8 times more Omega 3 than Boiled Hyacinth-Young beans with Salt.
• While 1 lb of Boiled and Drained Hyacinth-Young beans with Salt contains 1.7 times more Carbohydrate than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt provide inadequate amounts of Energy and Omega 6 in one pound.