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

Weight per 300 calories

• White Gourd-flowered: 2143g
• Boiled Hyacinth-Young beans: 600g

Boiled and Drained Hyacinth-Young beans have 3.6 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	White Gourd-flowered	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	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	1.13% 0.19g	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	56% 72.6g	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	28% 10.7g	NA	38g per day for Men 19-50 years
Protein	23.7% 13.3g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.8% 0.62mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	32% 129μg	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	240% 216mg	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

	White Gourd-flowered	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	55.7% 557mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	53.6% 4.3mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	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	39.8% 279mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	14% 521g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of White Gourd-flowered have 1.8 times more Vitamin B1, 2.4 times more Vitamin B3, 10.2 times more Vitamin B5, 6.2 times more Vitamin B6 and 7.1 times more Vitamin C than Boiled Hyacinth-Young beans.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans contain 2.2 times more Vitamin B9 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of White Gourd-flowered have 2.3 times more Calcium, 1.9 times more Copper, 2 times more Potassium, 6.6 times more Zinc and 3.9 times more Water than Boiled Hyacinth-Young beans.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans contain 2.2 times more Selenium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Hyacinth-Young beans contain similar levels of Iron, Magnesium, Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

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