Comparing Nutrients in 300 calories Boiled Carrots VS Boiled Hyacinth Beans

Weight per 300 calories

• Boiled Carrots: 857g
• Boiled Hyacinth Beans: 256g

Boiled Hyacinth Beans have 3.3 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Boiled Hyacinth Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Boiled Carrots	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	41% 53g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	NA	38g per day for Men 19-50 years
Protein	11.6% 6.5g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	57.7% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	7.3% 0.095mg	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	30% 120μg	2.56% 10.3μg	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	34.3% 31mg	0% 0mg	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	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	25.7% 257mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	53.7% 1.24mg	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	36.7% 257mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	25.4% 864mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	13% 7.18μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	21% 773g	4.8% 177g	3700g per day for Men 19-50 years

Boiled Carrots VS Boiled Hyacinth Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Boiled Hyacinth Beans?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Boiled Hyacinth Beans:

• 300 calories of Boiled Carrots have more Vitamin A, 4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.5 times more Vitamin B5, 13.8 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• Both Boiled Carrots and Boiled Hyacinth Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled and Drained Carrots as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Boiled Hyacinth Beans:

• 300 calories of Boiled Carrots have 2.5 times more Calcium, 2.3 times more Potassium, 27.7 times more Sodium and 4.4 times more Water than Boiled Hyacinth Beans.
• While 300 kcal of Boiled Hyacinth Beans contain 6 times more Copper, 4 times more Iron, 2.5 times more Magnesium and 4.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Hyacinth Beans contain similar levels of Manganese, Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 1.3 times more Carbohydrate than Boiled Hyacinth Beans.
• While 300 kcal of Boiled Hyacinth Beans contain 3.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Hyacinth Beans offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Carrots as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in 300 calories.