Comparing Nutrients in 300 calories Boiled Dishcloth Gourd VS Hyacinth-Young beans

Weight per 300 calories

• Boiled Dishcloth Gourd: 536g
• Hyacinth-Young beans: 652g

Boiled Dishcloth Gourd has 1.2 times more energy per 100g than Hyacinth-Young beans. It has low energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Which food has more nutrients per 300 calories - Boiled Dishcloth Gourd or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Boiled Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	NA	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	4.66% 0.79g	0.038% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	46% 60g	130g per day for Men 19-50 years
Sugars	38.2% 27.7g	36.7% 26.6g	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	41% 15.5g	56.6% 21.5g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.7% 2.7mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.8% 0.53mg	12% 0.16mg	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	16% 64.3μg	101% 404μg	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% 30.5mg	93% 84mg	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	8.57% 1.3mg	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	4.82% 48.2mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	34% 0.31mg	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	24% 1.93mg	60.3% 4.83mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	58% 1.34mg	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	23.7% 166mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	8.28% 0.91mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	12.2% 452g	15.5% 573g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Dishcloth Gourd vs Hyacinth-Young beans:

• Boiled and Drained Dishcloth Gourd has 7.5 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 6.3 times more Vitamin B9, 2.8 times more Vitamin C, 2.6 times more Vitamin E and 13 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Dishcloth Gourd vs Hyacinth-Young beans:

• Boiled and Drained Dishcloth Gourd has 1.5 times more Copper, 1.5 times more Potassium and 8.6 times more Sodium than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 6.8 times more Calcium, 2.5 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 9.1 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Raw Hyacinth-Young beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Dishcloth Gourd has 121.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 1.4 times more Fiber and 3.9 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Raw Hyacinth-Young beans have similar amounts of Energy and Sugars per 300 kcal.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Hyacinth-Young beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.