Comparing Nutrients in 300 calories Boiled Hyacinth-Young beans VS Jew's Ear

Weight per 300 calories

• Boiled Hyacinth-Young beans: 600g
• Jew's Ear: 1200g

Boiled Hyacinth-Young beans have 2 times more energy per 100g than Jew's Ear. It has low energy density when compared to other foods. Raw Jew's Ear having very low energy density.

Which food has more nutrients per 300 calories - Boiled Hyacinth-Young beans or Jew's Ear?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Boiled Hyacinth-Young beans	Jew's Ear	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	NA	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	NA	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	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	31.6% 17.7g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Jew's Ear	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	478% 24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	81.2% 1.06mg	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	57% 228μg	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	8% 7.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Jew's Ear	Recommended Dietary Allowance
Calcium	24.6% 246mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	593% 5.34mg	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	84% 6.72mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	52.7% 1.2mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.6μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	14% 521g	30% 1111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Hyacinth-Young beans vs Jew's Ear:

• Boiled and Drained Hyacinth-Young beans have more Vitamin A, 3.4 times more Vitamin B3, 1.2 times more Vitamin B9 and 4.3 times more Vitamin C than Raw Jew's Ear.
• While Raw Jew's Ear contains 2.9 times more Vitamin B1, 4.6 times more Vitamin B2, 75.1 times more Vitamin B5 and 7.7 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Hyacinth-Young beans vs Jew's Ear:

• Boiled and Drained Hyacinth-Young beans have 1.3 times more Calcium, 1.8 times more Phosphorus and 3 times more Potassium than Raw Jew's Ear.
• While Raw Jew's Ear contains 18.5 times more Copper, 1.5 times more Iron, 13.9 times more Selenium, 9 times more Sodium, 3.5 times more Zinc and 2.1 times more Water than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Raw Jew's Ear have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Hyacinth-Young beans have 3.1 times more Protein than Raw Jew's Ear.
• While Raw Jew's Ear contains 1.5 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Raw Jew's Ear have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Jew's Ear have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.