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

Weight per 300 calories

• White Gourd-flowered: 2143g
• Hyacinth-Young beans: 652g

Raw Hyacinth-Young beans have 3.3 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 Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	White Gourd-flowered	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	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	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	1.13% 0.19g	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	56% 72.6g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	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	28% 10.7g	56.6% 21.5g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	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	51.8% 0.62mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	32% 129μg	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	240% 216mg	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	NA	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	55.7% 557mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	53.6% 4.3mg	60.3% 4.83mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	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	39.8% 279mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	15.5% 573g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of White Gourd-flowered have 1.2 times more Vitamin B1, 2 times more Vitamin B3, 9.1 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.6 times more Vitamin C than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 1.3 times more Vitamin B2 and 3.1 times more Vitamin B9 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Raw 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 Hyacinth-Young beans:

• 300 calories of White Gourd-flowered have 1.7 times more Calcium, 1.8 times more Copper, 2 times more Potassium, 6.2 times more Zinc and 3.6 times more Water than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 2.3 times more Selenium than Raw White Gourd-flowered .
• Both White Gourd-flowered and 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 1.2 times more Carbohydrate than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 2 times more Fiber than Raw White Gourd-flowered .
• Both White Gourd-flowered and Hyacinth-Young beans offer comparable quantities of Energy and Protein per 300 calories.
• Both Raw White Gourd-flowered as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 6 in 300 calories.