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

Weight per 300 calories

• Boiled Hyacinth-Young beans with Salt: 600g
• Boiled Kohlrabi with Salt: 1035g

Boiled Hyacinth-Young beans with Salt have 1.7 times more energy per 100g than Boiled Kohlrabi with Salt. It has low energy density when compared to other foods. Boiled and Drained Kohlrabi with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans with Salt	23%	5%	72%
Boiled Kohlrabi with Salt	21%	3%	76%

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Boiled Kohlrabi 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	1.17% 1.14g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	1.34% 0.23g	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	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	30% 11.4g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	2.3% 20.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	25.2% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	123% 1.6mg	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	31% 124μg	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	621% 559mg	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	36% 5.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.86% 1.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Calcium	24.6% 246mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	152% 1.37mg	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	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	46.8% 197mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	64% 1.47mg	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	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	103% 3517mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.6μg	15% 8.28μg	55μg per day for Men 19-50 years
Sodium	95% 1428mg	177% 2659mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	14% 521g	25.2% 934g	3700g per day for Men 19-50 years

Boiled Hyacinth-Young Beans With Salt VS Boiled Kohlrabi With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Hyacinth-Young beans with Salt have 2.6 times more Vitamin B2 and 2.3 times more Vitamin B9 than Boiled Kohlrabi with Salt.
• While 300 kcal of Boiled and Drained Kohlrabi with Salt contain 1.4 times more Vitamin B3, 5.2 times more Vitamin B5, 11.5 times more Vitamin B6 and 18.3 times more Vitamin C than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Boiled Kohlrabi with Salt provide similar amounts of Vitamin B1 per 300 calories.
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Hyacinth-Young beans with Salt have 1.3 times more Magnesium than Boiled Kohlrabi with Salt.
• While 300 kcal of Boiled and Drained Kohlrabi with Salt contain 4.7 times more Copper, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.9 times more Sodium, 1.4 times more Zinc and 1.8 times more Water than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Boiled Kohlrabi with Salt contain similar levels of Calcium, Iron, Manganese and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Kohlrabi with Salt contain 5.4 times more Omega 3 and 1.3 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Boiled Kohlrabi with Salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Kohlrabi with Salt provide inadequate amounts of Omega 6 in 300 calories.