Comparing Nutrients in 300 calories Boiled Hyacinth-Young beans VS Boiled Drumstick Leaves

Weight per 300 calories

• Boiled Hyacinth-Young beans: 600g
• Boiled Drumstick Leaves: 500g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Hyacinth-Young beans or Boiled Drumstick Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Boiled Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	0.44% 0.075g	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	43% 55.8g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	195% 1755μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	62.3% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	357% 4.65mg	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	28.8% 115μg	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	172% 155mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	24.6% 246mg	75.5% 755mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	47.8% 0.43mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	189% 4.34mg	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	42% 294mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.6μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	14% 521g	11% 408g	3700g per day for Men 19-50 years

Boiled Hyacinth-Young Beans VS Boiled Drumstick Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Hyacinth-Young beans or Boiled Drumstick Leaves?

Lets compare vitamin content per 300 calories of Boiled Hyacinth-Young beans vs Boiled Drumstick Leaves:

• 300 calories of Boiled Hyacinth-Young beans have 2.5 times more Vitamin B9 than Boiled Drumstick Leaves.
• While 300 kcal of Boiled and Drained Drumstick Leaves contain 41.8 times more Vitamin A, 3.3 times more Vitamin B1, 4.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 33.7 times more Vitamin B6 and 5.1 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• 300 calories of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Hyacinth-Young beans as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Hyacinth-Young beans vs Boiled Drumstick Leaves:

• 300 calories of Boiled Hyacinth-Young beans have 1.5 times more Magnesium, 2.1 times more Selenium and 1.3 times more Water than Boiled Drumstick Leaves.
• While 300 kcal of Boiled and Drained Drumstick Leaves contain 3.1 times more Calcium, 1.5 times more Copper, 2.5 times more Iron and 3.4 times more Manganese than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Boiled Drumstick Leaves contain similar levels of Phosphorus, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Drumstick Leaves contain 1.5 times more Protein than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Boiled Drumstick Leaves offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Hyacinth-Young beans as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.