Comparing Nutrients in 300 calories Boiled Hyacinth-Young beans with Salt VS Boiled Potherb Jute with Salt

Weight per 300 calories

• Boiled Hyacinth-Young beans with Salt: 600g
• Boiled Potherb Jute with Salt: 811g

Boiled Hyacinth-Young beans with Salt have 1.4 times more energy per 100g than Boiled Potherb Jute with Salt. It has low energy density when compared to other foods. Boiled and Drained Potherb Jute with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans with Salt	23%	5%	72%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.2g	45.5% 59g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	NA	42.7% 16.2g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	356% 4.62mg	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	70.5% 282μg	211% 843μg	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% 30.6mg	297% 268mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	730% 876μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	24.6% 246mg	171% 1711mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	230% 2.07mg	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	57% 4.56mg	318% 25.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	120% 503mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	43.4% 1mg	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	42% 294mg	83.4% 584mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	131% 4459mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.6μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	95% 1428mg	134% 2003mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	58.2% 6.4mg	11mg per day for Men 19-50 years
Water	14% 521g	19% 707g	3700g per day for Men 19-50 years

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

• Boiled and Drained Potherb Jute with Salt contains 50 times more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 33.5 times more Vitamin B6, 3 times more Vitamin B9 and 8.7 times more Vitamin C than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Hyacinth-Young beans with Salt vs Boiled Potherb Jute with Salt:

• Boiled and Drained Hyacinth-Young beans with Salt have 1.3 times more Manganese and 1.3 times more Selenium than Boiled and Drained Potherb Jute with Salt.
• While Boiled and Drained Potherb Jute with Salt contains 7 times more Calcium, 7.2 times more Copper, 5.6 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Sodium, 2.8 times more Zinc and 1.4 times more Water than Boiled and Drained Hyacinth-Young beans with Salt.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Hyacinth-Young beans with Salt have 3.3 times more Omega 3 than Boiled and Drained Potherb Jute with Salt.
• While Boiled and Drained Potherb Jute with Salt contains 63.5 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled and Drained Hyacinth-Young beans with Salt and Boiled and Drained Potherb Jute with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.