Comparing Nutrients in 300 calories Boiled Hyacinth-Young beans VS Fresh Orange juice

Weight per 300 calories

• Boiled Hyacinth-Young beans: 600g
• Fresh Orange juice: 667g

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 Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled Hyacinth-Young beans	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	1.14% 0.19g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	NA	77.2% 56g	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	19.5% 14g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	NA	3.5% 1.33g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Fresh Orange juice	Recommended Dietary Allowance
Calcium	24.6% 246mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	32.6% 0.29mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	4.06% 0.093mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.6μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	14% 521g	16% 589g	3700g per day for Men 19-50 years

Boiled Hyacinth-Young Beans VS Fresh Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Hyacinth-Young beans or Fresh Orange juice?

Lets compare vitamin content per 300 calories of Boiled Hyacinth-Young beans vs Fresh Orange juice:

• 300 calories of Boiled Hyacinth-Young beans have 2.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 1.6 times more Vitamin A, 1.8 times more Vitamin B1, 4 times more Vitamin B5, 1.9 times more Vitamin B6 and 10.9 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Fresh Orange juice provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Hyacinth-Young beans vs Fresh Orange juice:

• 300 calories of Boiled Hyacinth-Young beans have 3.4 times more Calcium, 3.4 times more Iron, 3.4 times more Magnesium, 13.5 times more Manganese, 2.6 times more Phosphorus, 14.4 times more Selenium and 6.8 times more Zinc than Fresh Orange juice.
• Both Boiled Hyacinth-Young beans and Fresh Orange juice contain similar levels of Copper, Potassium and Water per 300 calories.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Hyacinth-Young beans have 3.8 times more Protein than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 1.3 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Fresh Orange juice offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.