Comparing Nutrients in 300 calories Boiled White Gourd-flowered with Salt VS Boiled Hyacinth-Young beans with Salt

Weight per 300 calories

• Boiled White Gourd-flowered with Salt: 2308g
• Boiled Hyacinth-Young beans with Salt: 600g

Boiled and Drained Hyacinth-Young beans with Salt have 3.8 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Boiled Hyacinth-Young beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Boiled White Gourd-flowered 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	0.48% 0.46g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	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	1.22% 0.21g	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	55% 71.5g	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	73% 27.7g	NA	38g per day for Men 19-50 years
Protein	24.7% 14g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	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	23% 92μg	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	218% 196mg	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 White Gourd-flowered with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	55.4% 554mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	72% 5.77mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	66.2% 1.52mg	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	43% 300mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	366% 5492mg	95% 1428mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	59.5% 2200g	14% 521g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered With Salt VS Boiled Hyacinth-Young Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Boiled Hyacinth-Young beans with Salt?

Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered with Salt vs Boiled Hyacinth-Young beans with Salt:

• 300 calories of Boiled White Gourd-flowered with Salt have 2 times more Vitamin B1, 3.1 times more Vitamin B3, 10.4 times more Vitamin B5, 6.4 times more Vitamin B6 and 6.4 times more Vitamin C than Boiled Hyacinth-Young beans with Salt.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 3.1 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Hyacinth-Young beans with Salt provide similar amounts of Vitamin B2 per 300 calories.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled White Gourd-flowered with Salt vs Boiled Hyacinth-Young beans with Salt:

• 300 calories of Boiled White Gourd-flowered with Salt have 2.3 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 1.2 times more Manganese, 2.5 times more Potassium, 3.8 times more Sodium, 7.1 times more Zinc and 4.2 times more Water than Boiled Hyacinth-Young beans with Salt.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 2.1 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Hyacinth-Young beans with Salt contain similar levels of Magnesium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Gourd-flowered with Salt have 1.3 times more Carbohydrate than Boiled Hyacinth-Young beans with Salt.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 1.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Hyacinth-Young beans with Salt offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt provide inadequate amounts of Omega 6 in 300 calories.