Comparing Nutrients in 300 calories Boiled Hyacinth-Young beans with Salt VS Cooked Frozen Kale with Salt

Weight per 300 calories

• Boiled Hyacinth-Young beans with Salt: 600g
• Cooked Frozen Kale with Salt: 833g

Boiled Hyacinth-Young beans with Salt have 1.4 times more energy per 100g than Cooked Frozen Kale with Salt. It has low energy density when compared to other foods. Boiled Frozen Kale, drained with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Hyacinth-Young beans with Salt or Cooked Frozen Kale with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans with Salt	23%	5%	72%
Cooked Frozen Kale with Salt	27%	25%	48%

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Cooked Frozen Kale 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	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	12.6% 2.15g	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	34% 44g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	4.83% 3.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	NA	50.4% 19g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	40.4% 0.53mg	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	135% 542μg	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	165% 148mg	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	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Calcium	24.6% 246mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	62% 0.56mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	196% 4.5mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.6μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	95% 1428mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	14% 521g	20.2% 749g	3700g per day for Men 19-50 years

Boiled Hyacinth-Young Beans With Salt VS Cooked Frozen Kale With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Hyacinth-Young beans with Salt or Cooked Frozen Kale with Salt?

Lets compare vitamin content per 300 calories of Boiled Hyacinth-Young beans with Salt vs Cooked Frozen Kale with Salt:

• 300 kcal of Boiled Frozen Kale, drained with Salt contain 29 times more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled and Drained Hyacinth-Young beans with Salt.
• 300 calories of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Hyacinth-Young beans with Salt vs Cooked Frozen Kale with Salt:

• 300 calories of Boiled Hyacinth-Young beans with Salt have 1.2 times more Magnesium and 1.3 times more Potassium than Cooked Frozen Kale with Salt.
• While 300 kcal of Boiled Frozen Kale, drained with Salt contain 5.1 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 3.6 times more Manganese, 1.5 times more Sodium and 1.4 times more Water than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Cooked Frozen Kale with Salt contain similar levels of Phosphorus, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Hyacinth-Young beans with Salt have 1.2 times more Carbohydrate than Cooked Frozen Kale with Salt.
• While 300 kcal of Boiled Frozen Kale, drained with Salt contain 6.2 times more Fat, 51.9 times more Omega 3, 179.2 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Cooked Frozen Kale with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3 and Omega 6