Comparing Nutrients in 300 calories Boiled Drumstick Pods with Salt VS Boiled Hyacinth-Young beans with Salt

Weight per 300 calories

• Boiled Drumstick Pods with Salt: 833g
• Boiled Hyacinth-Young beans with Salt: 600g

Boiled and Drained Hyacinth-Young beans with Salt have 1.4 times more energy per unit of mass than Boiled and Drained Drumstick Pods with Salt, which is low in comparison to other foods. Boiled Drumstick Pods with Salt having low energy density.

Which food has more nutrients per 300 calories - Boiled Drumstick Pods with Salt or Boiled Hyacinth-Young beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods with Salt	20%	4%	76%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Boiled Drumstick Pods with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.6g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	NA	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	NA	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	NA	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	92% 35g	NA	38g per day for Men 19-50 years
Protein	31% 17.4g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.84mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	10.6% 0.14mg	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	62.5% 250μg	70.5% 282μg	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	898% 808mg	34% 30.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	32% 0.29mg	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% 3.75mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	54.8% 1.26mg	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	58.3% 408mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	112% 3808mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	155% 2325mg	95% 1428mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	20% 737g	14% 521g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Drumstick Pods with Salt vs Boiled Hyacinth-Young beans with Salt:

• Boiled and Drained Drumstick Pods with Salt have 1.7 times more Vitamin B3, 18.4 times more Vitamin B5, 6.8 times more Vitamin B6 and 26.4 times more Vitamin C than Boiled and Drained Hyacinth-Young beans with Salt.
• While Boiled and Drained Hyacinth-Young beans with Salt contain 1.3 times more Vitamin A than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled and Drained Drumstick Pods with Salt and Boiled and Drained Hyacinth-Young beans with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Drumstick Pods with Salt vs Boiled Hyacinth-Young beans with Salt:

• Boiled and Drained Drumstick Pods with Salt have 2.3 times more Copper, 1.4 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, 1.6 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Boiled and Drained Hyacinth-Young beans with Salt.
• While Boiled and Drained Hyacinth-Young beans with Salt contain 1.5 times more Calcium and 1.6 times more Selenium than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled and Drained Drumstick Pods with Salt and Boiled and Drained Hyacinth-Young beans with Salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Drumstick Pods with Salt have 1.2 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled and Drained Drumstick Pods with Salt and Boiled and Drained Hyacinth-Young beans with Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.